New

12 Week Strict Pull-Up Program

Lift'd Up Strength

Strength & Conditioning

Coach

Christina Lynn

If you've gotten your first few unassisted strict pull-ups but struggle to perform multiple reps in a row, this 12-week pull-up program WAS MADE FOR YOU!

You'll train three times per week focusing on building the strength and endurance of your lats, biceps, triceps, shoulders and upper back while also developing the core stability and grip strength needed to perform larger sets of pull-ups.

By following the program consistently, you'll increase your pull-up capacity and build the foundation for stronger, more efficient pulling performance. At less than $1 per session, this program offers exceptional value and can be repeated as your strength improves by simply increasing the training intensity.

$24

Get 12 Week Strict Pull-Up Program

STRONGER. CONFIDENT. UNSTOPPABLE

Discover what you're really capable of. You don't need to feel super strong to start, you just need a willingness to show up, put in the work, and believe that you can get stronger. It's about proving to yourself that you can do hard things. Because pull-ups are about more than just getting your chin over the bar. They are the ultimate bad-ass body weight movement.

Features

Access to your coaches

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

Programming 3 days per week

Train upper body pulling 3 days a week to optimize pulling strength

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

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Dumbbells, Pull Up Bar

Recommended

Barbell, Bands, Medicine Ball

Sample Week

Week 1 of 12-week program

Sunday

12WKPU: Week 1 Day 1

Bird Dog

3 x 20

Forearm Wall Slide w/ Retraction

3 x 10

Band Face Pull

3 x 10

Band Around the World

3 x 10

Scapuler Pull Up

2 x 8

Dead Hang

2 x 0:30

Inverted Retraction & Row

3 x 10

Bat Wings

3 x 0:30

Banded Lat Pull Down

3 x 12

Lat Foam Roll

2 x 0:30

Childs Pose

2 x 0:30

Tuesday

12WKPU: Week 1 Day 2

Cat Cow

3 x 6

Band Pass Through

3 x 10

Lateral Raise With External Rotation

3 x 8

Jumping Pull-Up

3 x 10

Pull Up Iso Hold

3 x 0:10

DB Bicep Curls

3 x 12

DB Roll Back

3 x 12

Core Compression at the wall

3 x 30

Thursday

12WKPU: Week 1 Day 3

YTW

2 x 18

Side Lying External Rotation

2 x 16

Farmers carry

3 x 100

Zottman Curls

3 x 10

Chin-Up

3 x MAX

Negative Pull Up

3 x 3

Shoulder Mobility - Lax Ball

1 x 0:45

Lat Foam Roll

2 x 0:45

Coach

More from Lift'd Up Strength

Christina Lynn

NASM Certified Personal Trainer, Level 1 Weightlifting Coach, Certified Group Fitness Instructor, Indoor Cycling Instructor Specializing in women's fitness and the prevention of osteoporosis and sarcopenia. Mom of 2 Breast Cancer Survivor x2

See what you can accomplish in just 3 months!

Gain the pull up strength you've always wanted!

Get 12 Week Strict Pull-Up Program

FAQs

Who is this program for?

Anyone who has gotten their first few strict pull-ups (or close to getting their first one), who wants to build strength in order to link more pull-ups together. However, there are progressions and modifications for those with various pulling strength so this program works for all fitness levels.

What if I miss a day?

Workouts are scheduled 3 days a week for the first 8 weeks and 2 days a week for the last 4 weeks. The days on the calendar can be moved to fit into your current schedule. If you miss a day and aren't able to make it up- no worries at all, just jump into the next session!

What can I expect on an average training day?

Every workout has a programmed warm up, strength exercises, core exercises and a cool down.

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12 Week Strict Pull-Up Program

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