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Your First Pull Up Plan

Fred Ormerod

Bodybuilding, Gymnastics, Custom Programming, Obstacle Course Racing, Tactical / Military
Coaches
Rosie Chisholm and Fred Ormerod

If you've always wanted to get your first pull up then this is the program for you! It will methodically build your strength so that you can systematically build up to getting your first pull up. Run by experienced coaches you'll be guided through the process and helped to build the program into any other training goals you might also have.

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Work with coaches who care
Years of training experience have gone into making you a program that will get you results!
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Build Upper Body Strength
Build specific muscle groups needed to pull yourself up
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Build pull ups into your existing goals
This program can run side by side with any other training you're doing right now with direct help from our coaches
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Regular Check Ins
Check in every week with the coaches to see how you're getting on and how we can help you stay on mission!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches will guide you through the process, all through an app.
Equipment
Required
pull up bar // bands // dumbbells // cable machine
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Band Pull-Apart

3 x 10

A2

Dead Hang

3 x 0:20

B

Inverted Row

5 x 6

C

Diamond Push-Up

3 x MAX

D1

db upright row

3 x 10

D2

DB reverse curl

3 x 10

Tuesday
Week 1 Day 3

A1

Plate Pinch Grip Hold

3 x 0:15

A2

Scap Push-Up

3 x 15

B

Chin Up with Band

5 x 5

C

1-Arm DB Row

3 x 8

D1

Cable face pull

3 x 10

D2

cable rope curls

3 x 10

Thursday
Week 1 Day 5

A1

leonardo's

3 x 10

A2

afsm band cuban rotation

3 x 10

B

feet supported pull up (jumping)

8 x 3

C

Neutral Grip Cable Pull Down

3 x 10

D

Barbell Bicep Curl

2 x 12

Friday
Check in 

A1

How has this week gone?

A2

What did you struggle with most?

A3

What went well?

A4

Any questions?

Coaches
coach-avatar Rosie Chisholm

Nurse, Coach, Pull up queen

coach-avatar Fred Ormerod

Coach to dozens of national and international athletes and champions

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Let's GO!

Let us help you smash your goal! The methods in this program are tried and tested and we're on hand to help you adapt them to your needs.

Get Your First Pull Up Plan
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FAQs
What if I can already do pull ups?
This program is built so that even if you get your first pull up in the first week you'll still be able to improve using it.
How do i contact the coaches
You can use the message function in the app. There are also weekly check in forms you can fill in to help us give you the best coaching experience possible
The Proof
verified-athlete-avatar Rachel

0-3 pull ups

Verified Athlete

"I owe so much to my training and can't believe how much I've improved"

verified-athlete-avatar Shauna

0-4 pull ups

Verified Athlete

"After having a baby I didn't think I'd ever be this strong"

verified-athlete-avatar Derek

2-10 pull ups

Verified Athlete

"I'm the strongest I've ever been"

verified-athlete-avatar Megan

0-1 pull ups

Verified Athlete

"It's been amazing!"

Your First Pull Up Plan