The Pull-Up Club
The Strong AF Club
Strength & Conditioning
Coach
Sam McGowan
This is for women who want to stop flailing on the pull-up bar and start pulling with power. Whether you’re working toward your first unassisted rep or want to clean up and progress your current pull-ups, this plan gives you the structure and strength to make it happen.
2-day programming
A structured 2-day strength programme specifically designed to help you nail your first un-assisted pull-up or clean up your reps.
Easy add-on
This programme is easy to add on to your current training. I’d recommend taking out any upper body pulling movements as you’ll be getting plenty with this one.
Lifetime Access
Pull-ups are not easy, meaning it’s very normal for you to need to repeat this programme over and over until you hit that first rep. No need to rush, you’ve got this one for keeps.
Features
Access to me directly
Coach Sam will be there to answer any questions and celebrate your wins with you.
Programming 2 days per week
A structured 2-day strength programme specifically designed to help you nail your first un-assisted pull-up.
Coaching cues + videos
You’ll know how to execute every movement, with support on tempo, form + progression because proper technique is what gets you strong + stay strong.
Coaches who will hold you accountable and provide the feedback you need to grow
Committed Teammates
Share your wins and troubleshoot your struggles with your teammates and coach.
Delivered through TrainHeroic
Track your sessions, record your progress, + tick off sessions like the strong potato you are. No spreadsheets. No faffing. Just training made simple.
Equipment
Required
Pull-up Bar // Long Resistance Bands/Assisted Machine
Recommended
Pulldown Machine
Sample Week
Week 1 of 13-week program
Sunday
Start Here
A
Pull-Up Club - Start Here
Monday
Technique Videos
A
Assisted Pull-up - Master Technique
B
Scapula Shrugs - Technique
C
Pull-up Eccentrics - Technique
D
The Pull-up - Technique
Thursday
Finding Your 1RM - Pull-up
A1
Alternating Deadbug
2 x 12
A2
Hanging Scapula Shrugs
2 x 10
B
Neutral Grip Pull-up
Coach
Sam McGowan
Sam McGowan
Your favourite strong potato who just loves to show women they're capable of epic sh*t, without spending every minute in the gym.
FAQs
What if I can't do a single pull-up yet?
Can I do this alongside my other training?
Is it home-friendly?
How do I get the programme?
Is this a one-time payment?
I can do a pull-up but it's not great
Perfect. This programme starts with regressions and builds you up step by step. Whether you’re doing band-assisted reps or just hanging from the bar, you’ll have a clear progression to follow.
Yep. The plan is 2 x sessions per week and will fit easily alongside your current strength programme.
Yes, if you have a pull-up bar (or doorway bar), bands, and dumbbells, you're good to go. A bench or box and dumbbells is helpful too but not a deal breaker.
It’s all delivered via the training app, Train Heroic. You’ll get your full plan, demo videos, and everything you need to track your sessions and progress. No more shitty spreadsheets.
Yes. You pay once, and the programme is yours to keep forever. Use it, repeat it and keep making progress.
This is perfect. Cleaning up your movement patterns with this programme will help you build a stronger foundation so you can hit that rep (and more) with confidence.
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