The Guide to Your First Pull-Up

You want to get your first pull-up. You just started showing up 5x week. You’re eating clean… so why isn’t it working?

 

The simplest answer: You need to do more pull-ups. But we don’t want to put the rest of your fitness on hold so you can get a pull-up! So what do we do? 

 

The best way to get better at pull-ups is to do more upper-body pulling. Three times a week, spend 10 minutes working on this after your workout. 

 

Attached below is your prescription.

 

Let me know how it goes at the end of every week.

 

Let’s do this, together.

 

Tyler

 

Week One

Before starting: Attempt a strict pull-up and take a video!

Day 1​ – Rest 30 seconds between all sets
*3×15 seconds active hang (active shoulders and back!) *3×10 Chin-up grip hold (chin over the bar)
*3×10 Thumbs up reverse DB flys, slow tempo
*3×10 Standing DB bicep curls

Day 2​ – Rest 30 seconds between all sets *3×6-8 reps ring rows, 3 second tempo *3×10 seconds Assisted 90 degree hold *3×50’ per arm heavy farmers carry

Day 3 ​- Rest 30 seconds between all sets *3×15 seconds active hang
*3×10 Chin-up grip hold (chin over the bar) *3×30 second Inverted bar hold (at chest)

 

Week Two

Before starting: Attempt a strict pull-up and take a video!

Day 1 ​- Rest 60 seconds between sets
*3×3 10 second negative pull-up
*3×3 Triple pause negative pull-up (3 sec pause at chin above bar, 90 degrees, active hang positions)

Day 2-

*3×8-10 Single arm bent-over row (heavy), rest 60 seconds between sets *3×10 second Ring-row holds (at top!)
*3×10 Tempo 3-second pronated(tops of hands facing the sky)barbell curls *3×10 Scapular pushups (on elbows), add weight to back if too easy

Day 3-

*3×3 Weighted 3-second pull-up negatives, rest 60 seconds *3×8-10 Tempo 5-second ring-rows

 

Week Three

Before starting: Attempt a strict pull-up and take a video!

Day 1

*3×3 Assisted tempo pull-ups (3 seconds up, 5 seconds down) *3×10 per arm, DB Bent-over rows

Day 2

*3×2 Assisted chin-ups, EMOM x10
*3×8-10 Pendlay rows (back at parallel to ground)

Day 3

*Accumulate 2 minutes of chin over the bar hold *Accumulate 1 minute of 90 degree hold
*3×3 Tempo pull-ups (3 seconds up, 3 down)

 

Week Four

Before starting: Attempt a strict pull-up and take a video!

Day 1

*Sally song hollow hold
*Arch/Hollow kip swing tabata (20 secs on/10 secs off x 8 rounds, or reverse tabata)
*3×8-10 Tempo 5 second ring rows (feet on bench, if able)

Day 2

*10×5 second chin-over-bar hold, then push away and do one kip swing *Arch/hollow stop and go kip swing drill (3 kip swings, stop in hollow!, 3 kip swings, stop in arch! etc.)
*3×3 Tempo 10 second pull-up negatives

Day 3

*3×15 seconds active hang
*3×10 Chin-up grip hold (chin over the bar) *3×30 second Inverted bar hold (at chest)

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