GET BETTER  AT PULL UPS

12-WEEK GUIDE

Can Beginners  Do Pull Ups At  Home?

Yes — anyone can learn  to do a pull up! Start with  the right technique and  progress gradually.

How Do I Build  Strength For Pull  Ups?

You should strengthen  your upper body muscles  and core muscles.

A step-by-step  guide is helpful for consistency:

✅ Hang on the Bar ✅ Assisted Pull Ups ✅ Increase Repetition

Get started 👉

1

1

HANG ON  PULL UP  BAR

Strengthens the muscles that  retract the scapulas together,  which will help you avoid  getting stuck at the bottom of your pull up.

2

2

ASSISTED  PULL UPS

Adding resistance bands  allows you to practice the  movement while decreasing  the load.

3

3

LINEAR  PERIOD- IZATION

Volume of training is more  important than your max  number of reps.

Screenshot Guide

Week 1: 5 reps x 3 sets Week 2: 5 reps x 4 sets Week 3: 5 reps x 5 sets De-load: add 1 rep but move back to 3 sets Week 4: 6 reps x 3 sets Etc. Continue for 12 weeks!

TAP BELOW TO SHOP THE RESISTANCE BANDS I USE FOR ASSISTED PULL UPS!

A DOORFRAME PULL UP BAR IS A GREAT ADD TO YOUR HOME GYM! SHOP BELOW!