The first pull-up can feel impossible, but this 12-week program will guide you step by step until you achieve it.
Built for beginners and anyone struggling to get that first rep, the plan combines strength training, accessory work, and smart progressions designed to gradually increase your pulling ability.

Over 12 weeks, you’ll improve the number of reps, sets, and the time you can hold yourself on the bar. With consistency and trust in the process, you’ll build the strength and confidence to conquer your first pull-up — and set the foundation for many more to come.

General Training Guidelines-

Structure: We’ll work in 12-week blocks. Each cycle includes 3 weeks of building volume and intensity, followed by 1 deload week.

Band Progression: For assisted pull-ups, aim to use a lighter band that provides less help as you progress. This can be week-to-week or in 4-week phases, depending on your progress.

Weights: Reps and sets remain the same throughout the program. The goal is to increase the weight whenever you’re able to complete the higher end of the rep range with good form.

Rest Between Sets: 1:30–2:00 minutes.

Cluster/Accumulation Work: When accumulating reps (e.g., multiple mini-sets to reach a target number), keep rest shorter — about 0:15–1:00 minutes.