Road to 1st PULL UPS
Jean-Paul Espinosa
8-Week Pull-Up Program – Get Your First Strict Pull-Up Struggling to get your first pull-up?
This 8-week progressive program is designed to build the pulling strength and control needed to get your chin over the bar—strict, no momentum.
Using progressive overload and repeatable strength progressions, you’ll systematically develop the muscles and technique required to pull yourself up with confidence.
✅ Gradual strength-building approach – No wasted effort, just steady progress.
✅ Repeatable & scalable – Work at your level and keep improving.
✅ Proven structure – Follow the plan, trust the process, get your pull-up.
No more guesswork—just a clear path to your first pull-up.
A
Banded Pullups
5 x 6
B1
Lats Pull Overs
4 x 8
B2
Banded Pull Aparts
4 x 20
B3
DB Curls
4 x 12
B4
Barbell Roll Outs
4 x 6
A
Ring Rows
4 x 10
B1
Half Kneeling Curl & Press
4 x 8
B2
Face Pulls
4 x 20
B3
Barbell Curls
4 x 12
B4
Situp Plate Passes
4 x 6
