Your First Pullup….IF you can dedicate 5 weeks / 3 days per week…. M2 Athletics WILL get you there.

Achieving your first pull-up is a rewarding milestone, and a structured program can help you build the necessary strength. This 5-week program is designed for beginners and assumes a baseline level of fitness. Remember to listen to your body, and if at any point you experience pain (beyond typical muscle soreness), it’s advisable to consult with a fitness professional or healthcare provider.

Equipment Needed:

1. CHALK!!! When learning how to do pull-ups, your ability to grip the bar is imperative. Having to cut your training short because your grip fails is not an option.
2. Rings. Rings are the easiest way to do some of the movements in this program. If you have a gym membership, then no worries….but if you are training in the park with just a pullup bar, rings are a worthwhile investment.
3. Resistance Bands. As we scale the pullup and do other strength building movements in this program, bands are essential. Just like rings, if you have a gym membership, your gym probably has the bands you need. If not, a set of bands can be had for under $30.

The program below was developed by the coaches at M2Athletics. M2Athletics is online programming consisting of daily workouts, one-on-one training, and skill development. Whether you are training for our first pull-up or to be a top-level athlete….M2Athletics can get you there. Sign up here!

Weeks 1-2: Foundation Building

Day 1:

1. Jumping Negatives – 3 sets of 5 reps
   • Jump up to the bar, then lower yourself down slowly, taking at least 5 seconds.
2. Inverted Rows – 3 sets of 8 reps
   • Use a sturdy bar at waist height. Lie under it, grab the bar, and pull your chest up.

Day 2:

1. Assisted Pull-Ups – 3 sets of 5 reps
   • Use a resistance band or a chair for support.
2. Lat Pulldowns – 3 sets of 8 reps
   • If you have access to a gym, use the lat pulldown machine.

Day 3:

1. Dead Hangs – 3 sets of 15 seconds
   • Simply hang from the bar with your arms fully extended.
2. Bodyweight Rows – 3 sets of 8 reps
   • Use a horizontal bar at waist height and pull your chest towards it.

Weeks 3-4: Progression

Day 1:

1. Negative Pull-Ups – 3 sets of 3 reps
   • Jump up to the bar, then lower yourself down as slowly as possible.
2. Assisted Pull-Ups – 3 sets of 5 reps

Day 2:

1. Inverted Rows – 3 sets of 8 reps
2. Lat Pulldowns – 3 sets of 8 reps

Day 3:

1. Dead Hangs – 3 sets of 20 seconds
2. Bodyweight Rows – 3 sets of 10 reps

Weeks 5: Final Push

Day 1:

1. Pull-Up Attempts – 3 sets of 3 reps
   • Attempt a pull-up without jumping, even if it’s just a partial range of motion.
2. Negative Pull-Ups – 3 sets of 3 reps

Day 2:

1. Inverted Rows – 3 sets of 10 reps
2. Lat Pulldowns – 3 sets of 10 reps

Day 3:

1. Dead Hangs – 3 sets of 25 seconds
2. Bodyweight Rows – 3 sets of 12 reps

By the end of this 5-week program, you should notice an improvement in your upper body strength and be well on your way to achieving your first pull-up. Remember to adjust the difficulty level as needed, and don’t rush the process – building strength takes time. Good luck!