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.

$15

Get Your First Pull Up Plan

Work with coaches who care

Years of training experience have gone into making you a program that will get you results!

Build Upper Body Strength

Build specific muscle groups needed to pull yourself up

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

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches will guide you through the process, all through an app.

Equipment

Required

pull up bar // bands // dumbbells // cable machine

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

Band Pull-Apart

3 x 10

Dead Hang

3 x 0:20

Inverted Row

5 x 6

Diamond Push-Up

3 x MAX

db upright row

3 x 10

DB reverse curl

3 x 10

Tuesday

Week 1 Day 3

Plate Pinch Grip Hold

3 x 0:15

Scap Push-Up

3 x 15

Chin Up with Band

5 x 5

1-Arm DB Row

3 x 8

Cable face pull

3 x 10

cable rope curls

3 x 10

Thursday

Week 1 Day 5

leonardo's

3 x 10

afsm band cuban rotation

3 x 10

feet supported pull up (jumping)

8 x 3

Neutral Grip Cable Pull Down

3 x 10

Barbell Bicep Curl

2 x 12

Friday

Check in

How has this week gone?

What did you struggle with most?

What went well?

Any questions?

Coaches

More from Fred Ormerod

Rosie Chisholm

Nurse, Coach, Pull up queen

Fred Ormerod

Coach to dozens of national and international athletes and champions

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

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