4 Week Pull-up Program

If you’ve been struggling to get your first pull-up (or want to improve your reps), this 4-week program is designed to build the foundation you need.

We don’t just focus on the pull-up itself—we train the key supporting muscles that make it possible:
✅ Grip strength – to hang and pull effectively
✅ Scapular control – to engage the right muscles and prevent injury
✅ Core stability – to keep your body from swinging and losing power
✅ Lat & upper back strength – the powerhouse of every pull-up
✅ Arm & shoulder endurance – to sustain and control your movement

This program is strategically mapped out with progressive exercises that will help you develop the strength, mobility, and control needed to conquer your pull-up goals. Whether you're working toward your first rep or leveling up your pull-up game, this is your roadmap to success. All you need is your body weight, resistance band and a pull up bar.

Ready to finally master the pull-up? Let’s get started! 🚀