Original starter · 6 weeks

First Pull-Up Path

Six weeks of hangs, rows and slow negatives that build up to your first strict pull-ups, with push and leg work to stay balanced.

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6weeks

3days a week

18sessions

269working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 6.

Measure	Week 1	Week 6	Change
Working sets	43	31	−28%
Total reps	424	310	−27%
Reps per set	9.9	10.0	+1%
Average RPE	6.7	6.2	−8%

Week 1

DAY 1 - MON - Pull Focus

Exercise	Sets × reps	Effort / load	Rest
Scapular Pull-Up	3 × 8	RPE 6.5	1:30
Ring Row	3 × 8	RPE 7	1:30
Incline Push-Up	3 × 8	RPE 7	1:30
Bodyweight Squat	3 × 12	RPE 6	1:00
Hollow Body Hold · seconds	3 × 15	RPE 7	1:00

DAY 2 - WED - Hang and Push

Exercise	Sets × reps	Effort / load	Rest
Dead Hang · seconds	3 × 20	RPE 7	1:30
Incline Push-Up	3 × 10	RPE 7	1:30
Glute Bridge	3 × 12	RPE 6	1:00
Bench Dip	2 × 8	RPE 7	1:30
Arch Hold · seconds	3 × 15	RPE 6	1:00

DAY 3 - FRI - Full Body

Exercise	Sets × reps	Effort / load	Rest
Chin-Up Negative · 5-second lower	3 × 2	RPE 7	2:00
Inverted Row	3 × 6	RPE 7	1:30
Bodyweight Reverse Lunge · per side	3 × 8	RPE 6	1:00
Pike Push-Up	2 × 6	RPE 7	1:30
Hanging Knee Raise	3 × 8	RPE 7	1:00

Week 2

DAY 1 - MON - Pull Focus

Exercise	Sets × reps	Effort / load	Rest
Scapular Pull-Up	3 × 10	RPE 7	1:30
Ring Row	3 × 10	RPE 7.5	1:30
Incline Push-Up	3 × 10	RPE 7.5	1:30
Bodyweight Squat	3 × 15	RPE 6.5	1:00
Hollow Body Hold · seconds	3 × 20	RPE 7	1:00

DAY 2 - WED - Hang and Push

Exercise	Sets × reps	Effort / load	Rest
Flexed-Arm Hang · seconds	3 × 10	RPE 7	1:30
Incline Push-Up	3 × 12	RPE 7.5	1:30
Glute Bridge	3 × 15	RPE 6.5	1:00
Bench Dip	3 × 8	RPE 7	1:30
Arch Hold · seconds	3 × 20	RPE 6.5	1:00

DAY 3 - FRI - Full Body

Exercise	Sets × reps	Effort / load	Rest
Chin-Up Negative · 5-second lower	3 × 3	RPE 7.5	2:00
Inverted Row	3 × 8	RPE 7.5	1:30
Bodyweight Reverse Lunge · per side	3 × 10	RPE 6.5	1:00
Pike Push-Up	3 × 6	RPE 7	1:30
Hanging Knee Raise	3 × 10	RPE 7	1:00

Week 3

DAY 1 - MON - Pull Focus

Exercise	Sets × reps	Effort / load	Rest
Pull-Up Negative · 5-second lower	4 × 3	RPE 7.5	2:00
Feet-Elevated Ring Row	3 × 8	RPE 7.5	1:30
Push-Up	3 × 6	RPE 7.5	1:30
Split Squat · per side	3 × 8	RPE 7	1:00
Hollow Body Hold · seconds	3 × 25	RPE 7.5	1:00

DAY 2 - WED - Hang and Push

Exercise	Sets × reps	Effort / load	Rest
Flexed-Arm Hang · seconds	3 × 15	RPE 7.5	1:30
Incline Push-Up	4 × 12	RPE 8	1:30
Single-Leg Glute Bridge · per side	3 × 8	RPE 7	1:00
Bench Dip	3 × 10	RPE 7.5	1:30
Arch Hold · seconds	3 × 20	RPE 7	1:00

DAY 3 - FRI - Full Body

Exercise	Sets × reps	Effort / load	Rest
Chin-Up Negative · 6-second lower	4 × 3	RPE 8	2:00
Inverted Row	4 × 8	RPE 8	1:30
Step-Up · per side	3 × 8	RPE 7	1:00
Pike Push-Up	3 × 8	RPE 7.5	1:30
Hanging Knee Raise	3 × 12	RPE 7.5	1:00

Week 4

DAY 1 - MON - Pull Focus

Exercise	Sets × reps	Effort / load	Rest
Pull-Up Negative · 6-second lower	4 × 4	RPE 8	2:00
Feet-Elevated Ring Row	3 × 10	RPE 8	1:30
Push-Up	3 × 8	RPE 8	1:30
Split Squat · per side	3 × 10	RPE 7	1:00
Hollow Body Hold · seconds	3 × 30	RPE 7.5	1:00

DAY 2 - WED - Hang and Push

Exercise	Sets × reps	Effort / load	Rest
Flexed-Arm Hang · seconds	4 × 15	RPE 8	1:30
Push-Up	3 × 8	RPE 8	1:30
Single-Leg Glute Bridge · per side	3 × 10	RPE 7	1:00
Bench Dip	3 × 12	RPE 8	1:30
Arch Hold · seconds	3 × 25	RPE 7	1:00

DAY 3 - FRI - Full Body

Exercise	Sets × reps	Effort / load	Rest
Chin-Up · strict singles	4 × 1	RPE 8	2:30
Feet-Elevated Inverted Row	3 × 6	RPE 8	1:30
Step-Up · per side	3 × 10	RPE 7	1:00
Pike Push-Up	3 × 10	RPE 8	1:30
Hanging Knee Raise	3 × 15	RPE 8	1:00

Week 5

DAY 1 - MON - Pull Focus

Exercise	Sets × reps	Effort / load	Rest
Pull-Up · strict singles	5 × 1	RPE 8	2:30
Feet-Elevated Ring Row	4 × 10	RPE 8	1:30
Push-Up	4 × 8	RPE 8	1:30
Split Squat · per side	3 × 12	RPE 7.5	1:00
Hollow Body Hold · seconds	3 × 30	RPE 8	1:00

DAY 2 - WED - Hang and Push

Exercise	Sets × reps	Effort / load	Rest
Flexed-Arm Hang · seconds	4 × 20	RPE 8	1:30
Push-Up	4 × 8	RPE 8	1:30
Single-Leg Glute Bridge · per side	3 × 12	RPE 7.5	1:00
Bench Dip	3 × 12	RPE 8	1:30
Arch Hold · seconds	3 × 30	RPE 7.5	1:00

DAY 3 - FRI - Full Body

Exercise	Sets × reps	Effort / load	Rest
Chin-Up · strict singles	5 × 1	RPE 8	2:30
Feet-Elevated Inverted Row	3 × 8	RPE 8	1:30
Step-Up · per side	3 × 12	RPE 7.5	1:00
Elevated Pike Push-Up	3 × 6	RPE 8	1:30
Hanging Leg Raise	3 × 6	RPE 8	1:00

Week 6

DAY 1 - MON - Pull Focus

Exercise	Sets × reps	Effort / load	Rest
Pull-Up · strict doubles	3 × 2	RPE 7.5	2:30
Ring Row	2 × 10	RPE 6	1:30
Push-Up	2 × 8	RPE 6	1:30
Bodyweight Squat	2 × 15	RPE 6	1:00
Hollow Body Hold · seconds	2 × 20	RPE 6	1:00

DAY 2 - WED - Hang and Push

Exercise	Sets × reps	Effort / load	Rest
Flexed-Arm Hang · seconds	2 × 15	RPE 6	1:30
Push-Up	2 × 8	RPE 6	1:30
Glute Bridge	2 × 15	RPE 6	1:00
Bench Dip	2 × 8	RPE 6	1:30
Arch Hold · seconds	2 × 20	RPE 6	1:00

DAY 3 - FRI - Full Body

Exercise	Sets × reps	Effort / load	Rest
Chin-Up · strict singles	2 × 1	RPE 7	2:30
Inverted Row	2 × 8	RPE 6	1:30
Bodyweight Reverse Lunge · per side	2 × 8	RPE 6	1:00
Pike Push-Up	2 × 6	RPE 6	1:30
Hanging Knee Raise	2 × 10	RPE 6	1:00