You Don't Have a Pull-Up Problem.
You Have a Progression Problem.
Week 1 of the actual progression. Delivered to your inbox.
How long can you dead hang? Get your timeline.
No spam. Instant delivery.
The Pull-Up Is Different
A pull-up isn't a fitness milestone.
It's proof you built something real.
Four weeks of the right progression gets you there.
Week 1: The Foundation
7 days. Each one builds the strength you need for Day 28.
Each day builds on the last. Day 7, you test yourself.
The progression is specific. Not random exercises. Each day targets exactly the strength component you're missing.
Day 7, you might not pass. Most don't. That's fine — it means 2-3 more weeks. The protocol is working either way.
How to Know You're Ready for Week 2
Dead hang: 10 seconds. Shoulder blades engaged. Not just dangling.
Negatives: Down from the top in 5 full seconds. Controlled, not dropping.
Assisted reps: 5 reps with a band, chin clearing the bar each time.
If you completed Week 1, even imperfectly, you're already different from the guy who started. You showed up. That's the foundation.
Weeks 2–4
Banded Volume
Banded pull-ups to failure. Building work capacity.
Partial Pull-Ups
Top-half reps. Bottom-half reps. Then combine them.
The Full Pull-Up
Dead hang → chin over bar → controlled lower. You did it.
Real People. First Pull-Ups.
"I'd tried randomly for two years. The progression made it click. Week 3 I did my first one. I didn't tell anyone and then immediately told everyone."
— Jake, 28
"I thought I had bad genetics for upper body. Turns out I had bad progression. Week 4 I hit three in a row."
— Marcus, 31
"Week 1 felt too easy. Week 3 almost broke me. Week 4 I did it. The protocol is real."
— Chris, 25
Week 1 is free.
Run it. Week 2 is waiting.
No spam. Instant delivery.