The 2-Week Plan to Get Your First Pull-Up (Beginner-Friendly Guide)

Why Pull-Ups Are Worth It

Pull-ups are one of the best bodyweight exercises for upper body strength. They work your back, biceps, shoulders, and core in one move. But if you’ve never done one before, they can feel impossible.

The good news? With the right plan, you can build the strength and technique in just two weeks.

What You’ll Need

You don’t need much gear, but a few tools will make progress faster, especially if you're starting from zero. These are my top picks on Amazon:

How This Plan Works

This plan focuses on three key steps:

  1. Assisted Pull-Ups to practice the motion

  2. Negative Pull-Ups to build strength

  3. Accessory Exercises to strengthen your back and arms

You’ll train 3 days per week (e.g., Monday, Wednesday, Friday) so your muscles have time to recover.

The 2-Week Pull-Up Plan

Week 1: Build the Foundation

Day 1, 3, 5 - Repeat this workout:

  1. Assisted Pull-Ups (with resistance band or chair) - 3 sets of 6–8 reps

  2. Negative Pull-Ups - Jump or step up to the top position and slowly lower for 5 seconds - 3 sets of 5 reps

  3. Inverted Rows (under a table or with a bar) - 3 sets of 8–10 reps

  4. Bicep Curls (dumbbell or band) - 3 sets of 10 reps

  5. Dead Hangs (just hang from the bar) - 3 sets of 20–30 seconds

Week 2: Increase Strength

Day 1, 3, 5 - Same exercises, but:

  • Use a lighter resistance band for assisted pull-ups

  • Lower slower in negatives (aim for 7-8 seconds)

  • Increase dead hang time to 40 seconds

Form Tips for Success

  • Keep your core tight and no swinging

  • Pull your chest toward the bar, not your chin over it

  • Squeeze your shoulder blades together at the top

  • Rest 1-2 minutes between sets

How to Test Your First Pull-Up

After your final workout in Week 2, take a day’s rest. Then try your first pull-up without assistance.

  • Grip the bar

  • Engage your back and core

  • Pull smoothly until your chin is above the bar

If you get it, congrats! If not, repeat Week 2 for another round.

Final Thoughts

With just 15-20 minutes per session, this plan can get you to your first pull-up fast.
The key is consistency, proper form, and smart progression.

Comments

Post a Comment

Popular posts from this blog

Weighted Vest vs Dip Belt – Which Should You Choose?

Introduction As you get stronger in calisthenics, bodyweight alone may not be enough to keep building muscle and strength. That’s when adding extra weight comes in. Two of the most common tools for this are weighted vests and dip belts . Both work, but which one is right for you? Let’s break it down. Weighted Vest The  weighted vest adds resistance to moves like push-ups, pull-ups, squats, and even cardio. I like this adjustable model because you can start light and add weight as you get stronger.  This vest goes up to 150 lb, and at $110, it’s a solid investment even for serious beginners moving toward advanced calisthenics. Pros: Distributes weight evenly across your body Great for exercises where you can’t use a belt (push-ups, sprints, handstand push-ups) Feels natural for movements that mimic real-life loads (running, climbing) Cons: Usually limited in maximum weight (often up to 40–60 lbs) Can feel restrictive during high-intensity or technical m...
Read more

How to Prevent Wrist Pain (and Other Injuries) in Calisthenics

Wrist pain is super common in calisthenics, but most injuries are avoidable. The most important thing you can do is warm up your body before every session . On top of that, use proper form (and spend a bit of time researching correct technique) and avoid sudden jumps in difficulty. If something hurts sharply, stop. Do not push through it. Quick Full Body Warm Up (5 to 7 Minutes) Warming up properly prepares your joints and muscles, increases blood flow, and reduces the risk of injury. A simple routine you can follow before any workout: Arm Circles: 30 sec forward and backward Wrist Circles and Stretches: 1 min Leg Swings: 10 per leg Hip Circles: 10 each way Cat Cow Stretch: 8 to 10 reps Bodyweight Squats: 10 to 15 reps Push Up to Downward Dog: 5 to 8 reps Tailor it: Add extra wrist and shoulder drills on upper body days, extra hip and ankle work on lower body days, or stick to basics if you are short on time. Remember, skipping your warm up is the fastest way to end up...
Read more

Why Every Calisthenics Athlete Should Own Gymnastic Rings

Gymnastic rings often get dismissed as equipment for elite athletes only. But here’s the truth: gymnastic rings are one of the best pieces of equipment you can buy, not just for calisthenics, but for fitness in general. Whether you want to build muscle, improve strength, or train skills, rings give you real results. And they cost less than most gym memberships. Let’s break down why you need them (and which ones are worth buying). Why Gymnastic Rings Are a Game-Changer Rings are powerful because they give you: Versatility  - With one piece of equipment, you can do push, pull, core, and mobility exercises. Instability  - The instability of the rings forces your body to recruit stabilizer muscles, leading to faster strength and muscle gains. Portability  - They’re lightweight, easy to carry, and can be set up almost anywhere (home, park, or gym). Cost-Effectiveness  - For $40-$60, you get years of training value. That’s cheaper than most monthly gym memb...
Read more