Pull-Up Progression: From Zero to Your First Pull-Up
Three times a week: scapular pull-ups, band-assisted pull-ups, inverted rows and max attempts — your first clean reps in 6–8 weeks.
About the program
A pull-up takes lat, biceps and grip strength plus the skill of starting with your shoulder blades. The plan builds each part: scapular pull-ups teach the first phase, the band takes off part of your weight, inverted rows build the back, and every session ends with a max-effort attempt.
Who it is for
Anyone who can't do a pull-up yet or does 1–3 and wants 10+. You need a bar and a loop band.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Pull-ups
14 sets
How to progress
Each week use a slightly lighter band or add a rep. Once you get 3 clean pull-ups, drop the band and do 5 max-effort sets instead.
Similar programs
Push-ups three times a week: incline, standard, close-grip and feet-elevated — and more reps every week.
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