Pull-ups are one of the best upper body exercises, but they’re challenging. This 8-week progression will take you from zero pull-ups to 10 consecutive reps.
Week 1-2: Foundation Building
Goal: Build grip strength and lat activation
- Dead hangs: 3 sets × 30-45 seconds
- Scapular pulls: 3 sets × 10 reps (hang and pull shoulders down)
- Negative pull-ups: 3 sets × 5 reps (jump up, lower slowly over 5 seconds)
Week 3-4: Assisted Pull-Ups
Goal: Build pulling strength with assistance
- Band-assisted pull-ups: 4 sets × 5-8 reps (use resistance band)
- Inverted rows: 3 sets × 10 reps (under sturdy table)
- Dead hangs: 3 sets × 45-60 seconds
Week 5-6: First Full Pull-Ups
Goal: Achieve first unassisted pull-up
- Attempt full pull-up: 1 rep max effort
- Band-assisted pull-ups: 4 sets × 6-8 reps (lighter band)
- Negative pull-ups: 3 sets × 3 reps (5-second descent)
- Inverted rows: 3 sets × 12 reps
Week 7-8: Building Volume
Goal: Increase rep count to 10
- Full pull-ups: As many as possible, then finish with band-assisted to reach 8 reps total × 4 sets
- Grease the groove: Do 1-2 pull-ups every time you pass the bar throughout the day
- Negatives: 2 sets × 3 reps (8-second descent)
Training Frequency
Train pull-ups 3 times per week with at least one rest day between sessions. Overtraining will slow your progress.
Common Mistakes
- Using momentum (kipping) instead of strict form
- Not going full range of motion (chin over bar, arms fully extended)
- Training every day without rest
- Skipping grip strength work
Equipment Needed
- Pull-up bar (doorway mount: $20-40)
- Resistance bands ($15-30 for a set)
- Optional: Pull-up assist machine at gym
