Have you always wanted to impress your friends by busting out some pull-ups but don’t know where to start? You’ve come to the right place! This beginner’s guide will explain everything you need to know to get your first pull-up.
Let’s start from the top – what exactly is a pull-up? A pull-up is an upper body strength exercise where you grab an overhead bar with hands slightly wider than shoulder-width apart, arms fully extended, and pull yourself up until your chin comes over the bar. It works your back, biceps, forearms, and core to lift your entire body weight up. Pull-ups are the ultimate fitness test of pure strength and stamina.
Why are pull-ups so tough for beginners?
Pull-ups require a lot of upper body strength and endurance to perform just one, let alone multiple reps. For most beginners, the upper body strength needed is not there yet. But have no fear! With the right progression program and dedication to your pull-up training, you’ll be banging them out in no time.
Here are some common reasons pull-ups can be challenging at first:
- Lack of lat strength – Your lats are key muscles involved that need to be strong enough to pull your bodyweight
- Weak biceps/forearms – These help grip and curl the weight of your body
- Poor shoulder blade control – Being able to retract and depress scapula properly
- Not enough back muscle – Having enough upper back muscle for pulling strength
But you can train all these areas with specific exercises and build the foundation you need!
What does this beginner pull up program include?
We designed this complete 4-week program to help build the full body strength you need to achieve your first pull-up and beyond. It has 3 key components:
- Pull and grip strengthening – Exercises like inverted rows, dead hangs, curls, farmer carries
- Scapular control & retraction – Exercises to improve shoulder blade control
- Lat and back focus – Pull downs and rows to build these pulling muscles
You’ll train major muscle groups with a combo of bodyweight and band or barbell assistance exercises, allowing you to progressively overload safely to force the strength and endurance gains.
We also incorporated some pushing and leg exercises for balanced total body strength as well as cardiovascular training.
Follow this workout 2-3 times per week consistently, get proper rest and nutrition, and you’ll be knocking out pull-ups before you know it!
Here is the full 4-week pull-up training program for beginners:
<details> <summary>Click to expand full program details</summary>
The 4-Week Pull-Up Workout Plan Directions
Before starting your pull up training plan find your benchmark. Perform 1 set of as many pull-ups on a standard pullup bar as you can, or do multiple sets of dead hangs for as long as possible. Remember to use a full range of motion to test your pull up strength. Then, follow our program. Try and increase the number of reps, or the amount of resistance you use for the strength exercises.
After you’ve finished the program, do this test again!
The 4-Week Pull-Up Workout Plan
Monday – Pull & Push
- Dead Hang 3xAs long as possible
- Push-up 3xAMRAP
- Lat Pull-Down 3×10 reps
- Dumbbell Chest Press 3×10 reps
- Seated Row 3×10 reps
- Dumbbell Flye 3×10 reps
Add two additional sets of scapular pull-ups for as many reps as possible after the three sets of dead hangs in week two.
In week three, replace your dead hangs with band-assisted pull-ups. Loop a restistance band around the pull up bar, step into it, and do your pull-ups with it’s help. If you or your gym has an assisted pull-up machine, use that.
In week four, replace the band-assisted pull-ups with eccentric pull-ups with the assistance of a box. You place a high box under the pull-up bar and jump onto it so you’re at the top of a pull-up. Slowly lower yourself down to the starting position. Do as many reps as possible.
Tuesday – HIIT Cardio
- High Knees for 30 seconds
- Mountain Climbers for 30 seconds
- Squat Thrusts for 30 seconds
Rest for 30 seconds. Repeat 5 sets.
- Jumping Lunge x 30 seconds
- Butterfly sit-up x 30 seconds
- Skaters x 30 seconds
Rest for 30 seconds. Repeat 5 sets.
Wednesday – Active Recovery / Mobility
- Upper back foam roll 3×30-60 seconds
- Scorpions 3×5 reps
- Swimmers 3×10 – 15 reps
- Cobra 3×10 reps up and down
- Thread the needle 3×5 reps
- Child’s pose 3×30 seconds
- Pigeon 3×30 seconds on each side
- 90 / 90 transitions 3×5 reps in each direction
- Seated twist 3×30 seconds each
- Forward fold 3×30 seconds
- Bretzel stretch 3×30-60 seconds
- Happy baby 3×30 seconds
Thursday – Legs, Carries & Core
- Bird dog 3×10 reps
- Goblet squat 3×10 reps
- Bulgarian split squat 3×10 reps
- Box jump 3×6 – 8 reps
- Lunge 3×10 reps
- Heavy farmers carry 3xApprox. 30 – 40 yards
- Side plank 3xAs long as possible
- Elbow plank 3xAs long as possible
Friday – Pull & Push
- Suspension trainer curls 3xAMRAP
- Inverted rows 3xAMRAP
- Dead hang 3xAs long as possible
- Lat pull-down 3×10 reps
- Dumbbell floor press 3×10 reps
- Dumbbell flye 3×10 reps
- Push-ups 3xAMRAP
Saturday – Off
Take this day of rest for complete recovery.
Sunday – Long Cardio
Either run, bike, swim, ski, or row collectively for a minimum of 45 minutes at approximately 60% of your max heart rate or “zone 2”.
Get Your First Pull-Up
You now have all the information you need to train for and achieve your first pull-up!
The key is to follow a structured workout program that methodically builds the necessary strength over time. Don’t skip steps – lay that solid foundation of grip strength, scapular control, back and lat development through consistent training.
Stick to the plan, push yourself hard, and be patient during the process. If you put in the hard work, you will get that first pull-up and from there the sky’s the limit.
Imagine how rewarding it will feel to grab that bar, pull your body weight up, and see your chin rise above the bar for the first time. You got this!
Now get to the gym and make it happen. We can’t wait to see your first pull-up video! Keep us updated on your journey.
You can also find more free workout plans here.
