Get Your First Pull-Up: 12-Week Program
Bambu Training
Functional Fitness, Functional Training, Strength & Conditioning, Bodybuilding, General Fitness, Gymnastics, Other, Academic, Women's Training, Obstacle Course Racing, Law Enforcement, Tactical / Military, Personal TrainingGet Your First Pull-Up
A beginner-friendly, phase-based program designed to help you earn your first strict pull-up with just two workouts per week. This program is built for one thing: getting you your first strict pull-up.
If you can’t do a pull-up yet, you don’t need more effort. You need a plan that actually works. This program gives you a clear path from zero to your first rep without guessing, overtraining, or random workouts.
You’ll train just 2 days per week using smart progressions that build real pulling strength safely and consistently.
What You Get:
- 2 structured workouts per week delivered in the TrainHeroic app
- Clear exercise demos and beginner-friendly progressions
- Phase benchmarks so you always know when to advance
- Repeatable blocks that adapt to your current strength level
No prior pull-up experience required. Just consistency and effort.
Circuit
A
Warm Up: 3 rounds Prone Shoulder Swimmers x 6 Banded Face-Pulls x 15 Dead Hang Practice (Gymnastics Grip) x 15-20s Gymnastics Grip: When gymnasts train pull-ups or bar work, they use what’s called a “gymnastics grip”, where the bar sits deep in the palm, not just in the fingers. The thumb wraps around the bar to lock the hand in place, creating a strong, stable base. Practicing this grip early on builds a foundation of strength and endurance in your hands and forearms, crucial for your first pull-up and every one after that.
B
Scapular Pull-up: Beginner Pull-Up Program
3 x 10
C
Eccentric Pull-Up: Beginner Pull-Up Program
3 x 5
D
Barbell Inverted Row: Beginner Pull-Up Program
3 x 12
E
Dumbbell 3-Point Row: Beginner Pull-Up Program
3 x 12
F
Active Hang: Beginner Pull-Up Program
Circuit
A
Warm Up: 3 rounds Cat Cow x 6 Scap Push Ups x 15 Dead Hang Practice (Gymnastics Grip) x 15-20s Gymnastics Grip: When gymnasts train pull-ups or bar work, they use what’s called a “gymnastics grip”, where the bar sits deep in the palm, not just in the fingers. The thumb wraps around the bar to lock the hand in place, creating a strong, stable base. Practicing this grip early on builds a foundation of strength and endurance in your hands and forearms, crucial for your first pull-up and every one after that.
B
Foot Assisted Pull-Up: Beginner Pull-Up Program
3 x 12
C
Seated Cable Row: Beginner Pull-Up Program
3 x 12
D1
Supinated Lat Pull-Down: Beginner Pull-Up Program
3 x 12
D2
Cable Hammer Curl: Beginner Pull-Up Program
3 x 15
E
Forearm Plank
Coach Sophia
Crossfit coach and personal trainer with 9+ years experience, helping athletes master their bodyweight skills.
Commit to 12 weeks, follow the structure, and earn your first strict pull-up the right way. Start today.
Get Get Your First Pull-Up: 12-Week Program
Switzerland
Verified Athlete"I’ve done CrossFit for years, so I’m used to bodyweight work and scaling pull-ups with bands or ring rows. I was worried this would just be more of the same. It wasn’t. The structure felt intentional, clear progressions, focused accessory work, and measurable overload instead of just accumulating reps. Starting from Week 1 cleaned up my mechanics and built real strength. I went from inconsistent banded reps to 5 strict pull-ups that actually feel solid."
America
Verified Athlete"I could do one ugly pull-up for years… just one. I tried random YouTube workouts but never made real progress. Starting from Week 1 felt humbling, but it fixed my form and built actual strength. By the end of the second phase I was hitting 4 clean reps, and now I’m working toward 8. The foundation matters more than I realized."
