Ready to earn your first strict pull-up? This 6-week program will guide you from the ground up, helping you develop the strength and control you need to make it happen.
Whether you’re starting fresh or refining your technique, this plan breaks down the process into manageable steps. Each phase focuses on grip strength, scapular control, pulling power, and core stability. These are the essentials that turn steady effort into visible results.
You’ll train four main days each week, with one optional bonus day if you want to push a little further. Every workout is performed not for time, allowing you to move with purpose and focus on the quality of each rep.
The program fits easily into your current routine or can be followed on its own. It’s built to support your training, not compete with it, so you can grow stronger at your own pace.
After six weeks, you’ll feel more connected to your body, stronger on the bar, and ready to pull your chin over it with confidence
