Programs → Pull Up Progression
Pull Up Bar

From zero to
10 pull ups.

Can't do a single pull up yet? That's the exact starting point. This 6-week program takes you from dead hang to 10 clean, strict pull ups using the same scapular mechanics gymnasts are trained on.

Duration
6 Weeks
Level
Beginner
Per Week
3 Days
Equipment
Pull Up Bar
$19
One-time. Lifetime access.
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What's included
Full 6-week program (all weeks unlocked)
Step-by-step guides for every exercise
Scapular control & negative progressions
Email support from Liam
Lifetime access — train it again anytime
What You'll Achieve

After 6 weeks,
here's where you'll be.

The pull up is one of the most useful strength tests there is. But it starts with stuff most people skip — and that's exactly why most people never get there.

🧲

Full scapular control

Before you pull, you need to control your shoulder blades. This is the foundation gymnasts build first — and it separates real strength from just hanging.

💪

Your first strict pull up

No kip, no band, no momentum. A real dead-hang pull up from zero is a milestone. By week 3, most people get their first one.

🔟

10 clean reps

The program peaks at 10 strict pull ups — a genuine measure of relative upper body strength. From there, everything else opens up.

🪝

Grip & hang endurance

Dead hangs build grip strength, decompress the spine, and prepare your shoulders for everything that comes next.

How It Works

The gymnast's
method. Step by step.

This isn't random lat pulldowns and band work. It's the exact progression gymnasts use to build foundational pulling strength from scratch.

01

Scapula first

Week 1 is entirely about the shoulder blade. Scapular pull ups, dead hangs, and active hanging teach your body how to engage correctly before any full rep is attempted.

02

Negatives build real strength

Slow, controlled lowering is how gymnasts build pulling strength fast. You can often lower yourself before you can pull up — and negatives turn that into your first rep.

03

Three days a week is enough

Rest is where you get stronger. Each session is targeted and focused. You won't be training every day — you'll be making real progress 3 times a week.

Inside the Program

Week 1 is on us.
The rest is yours.

Tap any exercise to see exactly how to do it. Purchase to unlock all 6 weeks.

WEEK 1 & 2

Foundation

Scapular control & dead hangFree Preview

Day 1 — Scapular Activation

Dead Hang
4 × 20 sec
+
1
Grip the bar with an overhand grip, slightly wider than shoulder-width.
2
Let your body hang fully — allow your shoulders to rise to your ears. Full relaxation.
3
Hold for 20 seconds. Step down carefully and rest before the next set.
This decompresses your spine and builds the grip endurance you need for every exercise ahead
Let your shoulders fully rise — don't fight it. That's what a passive hang feels like.
Don't try to hold your shoulders down — that's the active hang, which comes next. This one is passive.
Scapular Pull Up
4 × 8
+
1
Start from a dead hang — shoulders fully relaxed, arms straight.
2
Without bending your arms AT ALL, depress and retract your shoulder blades — feel your body rise slightly.
3
Return to full hang and repeat. Arms stay completely straight the whole time.
This is a shoulder blade movement only — arms are completely passive
Think "shoulders away from ears and together" as you pull
Don't bend your elbows — the moment your elbows bend, you've turned it into a pull up and lost the drill
Active Hang
3 × 15 sec
+
1
Hang from the bar as in a dead hang.
2
Pull your shoulders down and back — "pack" them away from your ears.
3
Hold this "packed" position for 15 seconds. Arms stay straight.
This is the correct starting position for every real pull up — learn to feel it
Think "shoulders away from ears and slightly back"
Don't shrug your shoulders up — the active hang is the opposite of shrugging
Banded Pull Down
3 × 12
+
1
Anchor a resistance band overhead. Grip it at face level with an overhand grip.
2
Pull the band down to your chest — drive your elbows down and back toward your hips.
3
Control the return. Repeat for 12 reps.
Think "elbows to hips" — not "hands to shoulders"
Squeeze shoulder blades together at the bottom of each rep
Don't use momentum — controlled reps in both directions
Table Row
3 × 10
+
1
Lie under a sturdy table. Grip the edge with an overhand grip.
2
Keep your body completely straight — like a reverse plank. Pull your chest up to the table.
3
Lower with full control. Keep your body rigid throughout.
Squeeze shoulder blades hard at the top — 1 second hold
The straighter your body, the harder it is — elevate feet to increase difficulty
Don't let your hips sag — a sagging body means your core isn't contributing

Day 2 — Negatives

Jumping Negative (5 sec lower)
5 × 3
+
1
Jump up to the top position of a pull up — chin over the bar.
2
Slowly lower yourself over exactly 5 seconds. Count out loud: "one, two, three, four, five."
3
Drop from the bar at the bottom. Shake out your arms. Repeat.
This builds more pulling strength than assisted pull ups — it's the single most effective drill
Count out loud — it forces you to control the pace
Don't drop fast — the entire value of this exercise is in the slow, controlled lowering
Dead Hang
3 × 25 sec
+
1
Full dead hang, overhand grip. Shoulders fully relaxed and elevated.
2
Hold for the full 25 seconds. Breathe steadily.
3
Switch to alternating grip for the last set if your hands are failing.
Your grip will fatigue before your arms — that's normal and what we're training
Longer hangs on Day 2 than Day 1 — progress is intentional
Don't drop early — the last few seconds of a hang are where the grip strength gets built
Scapular Pull Up
3 × 10
+
1
Dead hang, arms fully straight.
2
Pull shoulder blades down without bending your elbows — body rises slightly.
3
Hold for 1 second at the top. Lower back to full hang. Repeat.
These get easier fast — a sign that your shoulders are learning to engage
Slow and deliberate beats fast and sloppy every time
Don't turn it into a pull up — the moment elbows bend, you've left the drill
Table Row
3 × 12
+
1
Lie under a table, body straight. Grip the edge overhand.
2
Pull your chest up — elbows tight to your body, shoulder blades squeezing.
3
Lower with full control. 12 reps this session vs 10 on Day 1.
Elevated feet = harder. Do it if Day 1 felt easy.
Drive your elbows back and down — not just pulling your hands to your chest
Don't pull with your biceps only — engage the back by thinking about elbows
Band Pull-Apart
3 × 15
+
1
Hold a resistance band with both hands at chest height. Arms straight.
2
Pull the band apart until your arms are fully extended to your sides.
3
Squeeze your shoulder blades together at the end. Control the return.
The squeeze at full stretch is the whole point — hold it for 1 second
Light band — this is shoulder health work, not a strength exercise
Don't let your elbows bend — arms must stay straight throughout

Day 3 — Attempt Day

Warm-up Dead Hang
2 × 20 sec
+
1
Hang fully relaxed. Focus on your breathing.
2
Let all tension go. Shake out between the two sets.
3
This is your warm-up — don't fatigue your grip before your attempts.
Day 3 is attempt day — save energy for the pull up attempts that come next
Shake your hands out between sets to keep circulation going
Don't hang to fatigue here — this is a warm-up, not a workout set
Pull Up Attempts
3 × max reps
+
1
Start from a dead hang with shoulders actively packed down and back.
2
Pull your elbows down and back toward your hips — think "elbows to pockets."
3
Get your chin over the bar, lower with control. Record how many you get each set.
Record your reps every week — the progress is the feedback
Even 0 reps is useful data — the negatives are building strength for next week
Don't kip or use momentum — strict reps only. Bad reps don't count toward your goal.
Jumping Negative (slow)
3 × 3
+
1
Jump to the top of a pull up — chin over bar.
2
Lower over 6–8 seconds this session — slower than Day 2.
3
Full range of motion on every rep. Drop and repeat.
Slower than Day 2 — this builds strength specifically at the bottom of the movement
If you can't slow down, that's information — you need more strength. Keep training.
Don't skip these after your attempts — they're building the strength for next week's reps
Dead Hang (to fatigue)
2 sets × max time
+
1
Hang from the bar as long as physically possible.
2
When your grip fails, drop safely. Rest 2 minutes.
3
Repeat for a second set. Write down your times.
Track your max hang time every week — the improvement here mirrors your pull up progress
Chalk or a hook grip can extend your hang time significantly
Don't hold your breath to extend the time — breathe and hang as long as grip allows
WEEK 3 & 4

First Reps

Building the rep count🔒 Locked

Purchase to unlock all 6 weeks of programming.

Get Access — $19
WEEK 5 & 6

10 Reps

Volume & peak performance🔒 Locked

Purchase to unlock all 6 weeks of programming.

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Your Coach
Liam coaching

Why trust a 18-year-old gymnast?

Because I started exactly where you are. I know what it's like to have zero strength, zero flexibility, and zero idea what you're doing.

I've been training gymnastics since I was 7 years old, coached kids and adults of all levels at my local club, and competed at the national level in Canada.

This program is built the way my coaches built me. Progressive, intentional, and designed to actually work.

2nd Place — Canadian National Championships
Elite Canada Champion (Junior)
Coached athletes from age 6 to 50+
11+ years of competitive gymnastics

Get your first pull up.

6 weeks, 3 days a week. The gymnastic method that actually works.

Get This Program — $19
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