Pull-Up Program: From 0 to 10 Reps in 8 Weeks

The pull-up is the most honest exercise in the world. This 8-week program takes anyone from zero reps to 10 strict pull-ups. No shortcuts — just the method that works.

Starting Point Assessment

Hang from a bar with pronated grip and try to pull up. How many complete reps (chin over bar)?

• 0 reps → Level A (weeks 1-3)
• 1-4 reps → Level B (weeks 3-5)
• 5-7 reps → Level C (weeks 5-7)
• 8+ reps → Use for volume guidance toward 15-20

The 3 Foundation Exercises

1. Negative Pull-Up

Jump to the top position and lower as slowly as possible (5-8 seconds). The #1 tool for building pull-up strength without being able to do the full movement.

2. Band-Assisted Pull-Up

Elastic band under knee reduces bodyweight load. Start with a band allowing 5-8 reps with perfect technique.

3. Australian Row (Bodyweight Row)

Lie under a hip-height bar and pull your chest to it. More horizontal = harder. Works the exact same muscles as pull-ups.

Week-by-Week Program

WEEKS 1-2: Base Building (Level A) — 3 days/week

• Active hang: 3 × 30 seconds
• Australian rows: 4 × 10 reps
• Negative pull-ups: 5 × 3 reps (5-second descent)
• Scapular retractions: 3 × 10

WEEKS 3-4: First Rep (Level B) — 3-4 days/week

• Australian rows: 3 × 12
• Band pull-ups (thick): 4 × 6-8
• Slow negatives: 4 × 3 (8-second descent)

Week 4 milestone: Attempt your first unassisted pull-up. Log that historic moment on Reppy.

WEEKS 5-6: 1 to 5 Reps (Level C) — 4 days/week

Strength Day: Pull-ups 5 sets × max-2, Slow negatives 3×3 (10s descent), Weighted rows 3×8

Volume Day: EMOM 10 min: 2-3 pull-ups/minute, Band pull-ups 3×8-10, Bicep curls 3×15

WEEKS 7-8: 5 to 10 Reps (Level D) — 4 days/week

Strength Day: Pull-ups 6×3-4 (with reserve), Weighted pull-ups 3×3, Rows 4×6

Volume Day: EMOM 15 min: 4-5/minute, Chin-ups 3×6-8, Hammer curls 3×12

Final test week 8: After 48h full rest, do your max reps. Following the program, expect 8-12 reps.

Track Progress on Reppy

Log every rep on Reppy's Dashboard:

1. Activity heatmap: spot consistency gaps
2. STR (Strength) attribute: rises directly with logged pull-ups
3. Rankings: compare progression with the community once you hit 10

10 pull-ups are there. 8 weeks of honest work. Start today.