Above is a video explaining how to practice pull ups and get stronger for pull ups using progression exercises. We also have everything written out in step-by-step, week-by-week format just below. We even have a pull up progression chart that you can screenshot or refer back to as you run this beginner pull up program.

In this beginner pull-up program, there are 4-weeks that progressively load and get harder to help you achieve your first pull-up. The workouts throughout the four weeks below can be used as supplementary work for what you already do, or as a stand alone program.

We’ve designed our plan to include exercises that will help strengthen your upper body and build the endurance required to perform multiple reps. You’ll start with some grip-building exercises that will help you feel comfortable hanging from a bar, and progress all the way to a full strict pull-up over 4 weeks.