12 Weeks | Strength & Skill | Gym or Park | First Pull-Up

WHAT YOU’LL ACHIEVE

Build the strength, skill, and confidence required for your first pull-up (or your first clean one). This programme develops the real engines of the movement — lats, core, grip, and scapular control — while training your nervous system to move with precision, power, and ease.

WORKOUT STRUCTURE

• 12-week progressive plan
• 3–4 sessions/week (weights & cardio)
• 20–45 mins
Structured phases that gradually increase strength, control, and hang-time capacity.

TRAINING STYLE

A blend of strength training, skill acquisition, and evidence-based progressions: eccentrics, isometrics, banded work, core stabilisation, and grip conditioning. Supported by sport-psychology tools to build self-efficacy and replace “I can’t” with strategic confidence.

EQUIPMENT

Pull-up bar (gym or park), resistance bands, cable machines, dumbbells

IDEAL FOR

Women who want a clear, intelligent path to their first pull-up; beginners who want structured strength foundations; intermediates refining technique; anyone seeking a real performance win that builds power and self-belief.

WHY YOU’LL LOVE IT

This isn’t random reps on a bar, it's a system for developing and owning your pull-up practice. You’ll learn the mechanics, mindset, and method behind one of the most empowering movements in strength training, and you’ll feel every week of progress along the way.