Our Pull-Up Program is designed to assist you in achieving your first Pull-Up. The program is designed in six phases, each phase will build on the last. Like all of our programs, it is reasonably flexible in its application. It can be done as little as once per week with the ideal frequency being three times per week with at least one rest day between each workout.


The program is designed in six phases. There is a different Workout for each different Phase. There is no set length to each phase. You will continue with that phase until you can complete all the allocated reps and sets and then stay with that phase for another 2 weeks allowing your body to fully adapt before overloading it with the next phase.

  • Pull-Up Bar or Rig
  • Box or Bench
  • Gymnastic Rings or TRX