Calisthenics · Updated 2026-09-15
Pull up program: from 0 to 10 strict pull-ups
The road to ten pull-ups runs through three phases: dead hangs and australian rows for three to four weeks, then negatives and band-assisted pull-ups until your first rep, then grease the groove — many low-rep sets spread across the week. Most people starting from zero get their first pull-up in week 6-10 and reach ten around week 12-16.
Want a plan built for your level?
Skip the generic templates. Get a personal training plan built by the AI coach, and let your phone camera count your reps and score your form in real time.
- A personal plan that adapts as you progress
- The camera counts reps and gives you a form score
- Full access to the whole app during the trial
Cancel anytime in one click.
See plans and pricingPhase 1 (weeks 1-4): build the grip and back
You cannot pull on what you cannot hang from. Phase one prepares grip, shoulders and back for the load.
| Exercise | Sets × reps | Frequency |
|---|---|---|
| Dead hang | 4 × max time (target 30 sec) | 3 × weekly |
| Scapula pull-up | 3 × 8 | 3 × weekly |
| Australian row | 4 × 8-12 | 3 × weekly |
| Hollow hold | 3 × 20-30 sec | 3 × weekly |
Phase 2 (weeks 5-9): your first pull-up
Now you pull. Negatives are the single most effective exercise in the program: jump or step to the top, then lower as slowly as you possibly can.
| Exercise | Sets × reps | Note |
|---|---|---|
| Negative pull-up | 5 × 3 | 5-8 seconds down per rep |
| Band-assisted pull-up | 4 × 5 | Move to a thinner band every 2 weeks |
| Australian row | 3 × 10-12 | Higher feet = harder |
| Dead hang | 3 × max time | At the end of the session |
Phase 3 (weeks 10-16): from 1 to 10
Once the first strict rep is in, grease the groove is the best method: half your max, many times a day, never to failure. With a doorway bar you take three reps every time you walk past.
Add two real sessions a week: 5 sets as close to max as possible, three minutes of rest.
- 01Grease the groove: 4-6 mini-sets daily at 50% of max
- 02Two weekly sessions with five heavy sets
- 03One weighted pull-up day per week once you can do eight
- 04Rest days are not optional — the grip has to recover
Grip and technique
- 01Full grip with the thumb around the bar — not false grip at this stage
- 02Hands slightly wider than the shoulders
- 03Start every rep from straight arms, or it does not count
- 04Pull the elbows down toward your pockets, not backwards
- 05Chin over the bar without craning your neck
The five mistakes that stall people
- 01Half reps — strong at the top, weak at the bottom
- 02Too few negatives, because they feel hard
- 03The same band for ten weeks
- 04No rowing — the back needs volume, not just max attempts
- 05Weight gain: a pull-up is bodyweight, so five extra kilos is five extra kilos to pull
How the app helps you with this
Frequently asked questions
How long until my first pull-up?
Training three times a week, most people get their first strict rep in week 6-10. Bodyweight and starting point matter more than the program.
Bands or negatives?
Use both. Negatives build strength at the bottom, bands give you clean reps. If you only pick one, pick negatives.
How often can I train pull-ups?
Three to six times a week if most sets stay well away from failure. Max attempts tolerate two to three times a week at most.
Keep reading
Want the plan adapted to you?
Calisthenics.dk rebuilds the programme around your level, counts your reps through the camera and corrects your form as you go — all on your own phone.
Cancel anytime in one click.