First Strict Pull-Up: Progression Program

Overview

Getting your first strict pull-up is a landmark achievement. It requires relative strength (strength compared to your bodyweight), grip endurance, and lat activation. This program builds all three progressively over 8 weeks. No kipping, no jumping. Just a controlled dead hang to chin over the bar.

You will train pull-up specific movements 4 days per week. Two days are dedicated pull-up progression days, and two days are general upper body strength days that build the muscles you need.

Equipment Needed

• •Pull-up bar (doorframe or gym)
• •Resistance bands (heavy, medium, and light)
• •Access to a lat pulldown machine is helpful but not required

Starting Assessment

Test the following and record your results:

• •Dead hang time (how long you can hang from the bar)
• •Band-assisted pull-ups (what band do you need for 1 rep?)
• •Flexed-arm hang at the top (chin over bar, how long can you hold?)

Phase 1: Building the Foundation (Weeks 1-4)

Day 1 - Pull-Up Progression

• •Dead Hang: 3x max time (aim for 20-30s, 60s rest)
• •Band-Assisted Pull-Ups (heavy band): 5x3 (90s rest)
• •Slow Negative Pull-Ups (jump to top, lower for 5 seconds): 3x3 (2min rest)
• •Flexed-Arm Hang at top: 3x max time (90s rest)
• •Scapular Pull-Ups (hang, pull shoulder blades down without bending arms): 3x8 (60s rest)

Day 2 - Upper Body Strength

• •Lat Pulldown: 4x10 (60s rest)
• •Dumbbell Row: 3x10 per side (60s rest)
• •Dumbbell Shoulder Press: 3x10 (60s rest)
• •Bicep Curls: 3x12 (45s rest)
• •Face Pulls: 3x15 (45s rest)
• •Plank: 3x30s (45s rest)

Day 3 - Pull-Up Progression

• •Dead Hang: 3x max time (60s rest)
• •Band-Assisted Pull-Ups (heavy band): 4x4 (90s rest)
• •Inverted Rows (feet on floor): 3x8 (60s rest)
• •Slow Negative Pull-Ups (5 seconds): 4x2 (2min rest)
• •Scapular Pull-Ups: 3x10 (60s rest)

Day 4 - Upper Body Strength

• •Seated Cable Row: 4x10 (60s rest)
• •Dumbbell Bench Press: 3x10 (60s rest)
• •Lat Pulldown (close grip): 3x10 (60s rest)
• •Hammer Curls: 3x12 (45s rest)
• •Band Pull-Aparts: 3x15 (45s rest)
• •Dead Bug: 3x10 per side (45s rest)

Phase 2: Building Strength (Weeks 5-7)

Switch to a medium band. Increase negative duration. Add volume.

Day 1 - Pull-Up Progression

• •Dead Hang: 3x max time (aim for 30-45s, 60s rest)
• •Band-Assisted Pull-Ups (medium band): 5x3-4 (90s rest)
• •Slow Negative Pull-Ups (8 seconds): 4x2 (2min rest)
• •Flexed-Arm Hang at top: 3x max time (90s rest)
• •Inverted Rows (feet elevated): 3x8 (60s rest)
• •Scapular Pull-Ups: 3x10 (60s rest)

Day 2 - Upper Body Strength

• •Lat Pulldown: 4x8 at heavier weight (90s rest)
• •Dumbbell Row: 4x8 per side (60s rest)
• •Dumbbell Shoulder Press: 3x8 (60s rest)
• •Barbell Curl: 3x10 (45s rest)
• •Face Pulls: 3x15 (45s rest)
• •Hanging Knee Raise: 3x8 (45s rest)

Day 3 - Pull-Up Progression

• •Band-Assisted Pull-Ups (medium band): 5x4 (90s rest)
• •Slow Negative Pull-Ups (8 seconds): 3x3 (2min rest)
• •Inverted Rows (feet elevated): 4x8 (60s rest)
• •Flexed-Arm Hang at mid point (elbows at 90 degrees): 3x max time (90s rest)
• •Dead Hang: 2x max time (60s rest)

Day 4 - Upper Body Strength

• •Lat Pulldown (wide grip): 4x8 (90s rest)
• •Cable Row: 4x8 (60s rest)
• •Dumbbell Bench Press: 3x8 (60s rest)
• •Hammer Curls: 3x10 (45s rest)
• •Band Pull-Aparts: 3x15 (45s rest)
• •Plank: 3x45s (45s rest)

Phase 3: The Attempt (Week 8)

Day 1 - Test Day

• •Warm up: dead hang 15s, 5 scapular pull-ups, 3 band-assisted pull-ups with light band
• •Attempt 1: Full strict pull-up from dead hang. Rest 3 minutes.
• •Attempt 2: If successful, try again. If not, rest 3 minutes and try once more.
• •Attempt 3: Final attempt if needed.
• •After attempts: Band-Assisted Pull-Ups (light band): 3x3 (90s rest)
• •Slow Negatives: 3x2 (2min rest)

Day 2 - Upper Body

• •Lat Pulldown: 3x8 (60s rest)
• •Dumbbell Row: 3x8 per side (60s rest)
• •Core work: 2 sets of choice

Day 3 - Second Test Day

• •Same warm-up protocol as Day 1
• •3 max attempts with 3 minutes rest between each
• •If successful: practice 5 singles throughout the session with 2-3 minute rest
• •If not yet: Band-Assisted with lightest band, 4x3

Day 4 - Light Maintenance

• •Inverted Rows: 3x8 (60s rest)
• •Lat Pulldown: 3x10 (60s rest)
• •Bicep Curls: 2x12 (45s rest)
• •Dead Hang: 2x max time

Progression Guidelines

• •Slow negatives are the single best exercise for building pull-up strength. Never skip them.
• •Move to a lighter band when you can complete all prescribed sets and reps cleanly.
• •Grip strength often limits progress. Add dead hangs to every training session.
• •Bodyweight matters. If you are significantly overweight, fat loss will make pull-ups easier.
• •Do not kip or swing. Every rep should start from a dead hang with a brief pause.
• •Film yourself from the side to confirm chin clears the bar.
• •Most people achieve their first pull-up between weeks 6-8. Be patient.