Pull-Up Strength
Build your first strict pull-ups, or take 5 to 10+, with the progressions I use with my own athletes.
Equipment: Pull-up bar, resistance band, low bar or rings Get the free PDFAfter warming up, do as many strict pull-ups as you can (dead hang, chin over bar, no kipping). 0–4 reps: Beginner. 5–10 reps: Intermediate. Write the number down; you retest in week 4.
3 non-consecutive days (e.g. Mon / Wed / Fri). Rest 48 h between sessions.
Strong athletes start smart.
The best block fails if you start it hurt. Answer these 6 honestly:
- Has a doctor ever told you that you have a heart condition or high blood pressure?
- Do you get chest pain at rest, in daily life or when you exercise?
- Have you lost your balance from dizziness, or fainted, in the last 12 months?
- Do you have a chronic medical condition, or take prescribed medication for one?
- Do you have a bone, joint or muscle problem, or an injury from the last 12 months, that training could make worse?
- Has a doctor told you to exercise only under medical supervision?
All no? You're good to go. Start at your level and follow the progression.
Any yes? Check with your doctor or physio first, then message me. I'll tell you how to adapt the block, free.
Under 18? Go through this with a parent or guardian. These blocks are general guidance, not medical advice or individual coaching. Stop and get help if you feel chest pain, dizziness or sharp pain. Questions adapted from the PAR-Q+.
2 min light cardio · band pull-aparts 2×15 · cat-cow ×8 · thoracic rotations ×6/side · dead hang 2×20 s · scapular pull-ups 1×6
Session (all 3 days)
| Exercise | Beginner | Intermediate | Tempo | Rest |
|---|---|---|---|---|
| A. Pull-up variation | Eccentric pull-ups, 4×3, 5 s lowering | Strict pull-ups, 5 sets × 50% of test max, RIR 2 | 5-0-X-0 / 2-0-1-1 | 2 min |
| B. Scapular pull-ups | 3×8 | 3×8, 2 s hold at top | 1-0-1-2 | 60 s |
| C. Inverted row | Feet on floor, 3×8–10 | Feet elevated, 3×8–10, RIR 2 | 2-0-1-1 | 90 s |
| D. Isometric hold | Flexed-arm hang, chin over bar, 3×10–15 s | 90° elbow hold, 3×10 s | hold | 90 s |
| E. Hollow body hold | 3×20 s (knees bent if needed) | 3×30 s | hold | 45 s |
4-week progression
| Week | Focus | Change |
|---|---|---|
| Week 1 | Learn the positions | As written |
| Week 2 | Volume | +1 set on A |
| Week 3 | Intensity | Beginner: 6 s lowering. Intermediate: 60% of test max per set |
| Week 4 | Deload + retest | Mon and Wed at half the sets. Fri: retest max strict pull-ups |
Pull-ups → band-assisted pull-ups (regress) or a 2 s pause with chin over bar (progress). Inverted row → higher bar (regress) or feet elevated with a 2 s squeeze (progress).
Every rep starts from a full dead hang with the shoulder blades set. Stop the set when you lose that position, even if you have reps left. Most people stall from pulling too often to failure; RIR 2 builds strength faster here.
Take the full block with you.
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How to read this: RIR = reps you could still do at the end of a set. Tempo 3-1-1-0 = 3 s lowering, 1 s pause at the bottom, 1 s lifting, no pause at the top; X = as fast as possible.
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