Road to 1st PULL UPS

Jean-Paul Espinosa

Coach
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.

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Build Pulling Strength
Develop the back, arms, core and grip strength needed to achieve a strict pull-up with controlled movement.
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Structured & Repeatable Progression
Follow a proven step-by-step approach that ensures steady strength gains without plateauing.
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No Fluff, Just Results
Every session is designed to push you closer to your first pull-up with effective, focused training.
Features
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Programming 2 days per week
Strength training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
barbell // resistance bands // barbell // dumbbells
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

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

Wednesday
Week 1 Day 4

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

Road to 1st PULL UPS