How to Do Pull Ups (Zero to 10 in 12 Weeks)
How to do pull ups — even if you can't do a single one right now. Here's the 12-week progression using bands, negatives, and assisted reps that gets you to 10 strict.
P
Pasha Mor
Founder, 1RM.fit · September 19, 2026
How to do pull ups — even if you can't do one right now. Pull-ups are the best upper body compound bodyweight movement in existence, and getting to 10 strict reps is one of the highest-ROI training goals you can chase.
I'm Pasha, founder of 1RM.fit. Here's the 12-week progression from 0 to 10 pull-ups.
The Pull-Up Progression Ladder
- Level 1: Dead hang (build grip + shoulder strength)
- Level 2: Australian pull-up / inverted row
- Level 3: Band-assisted pull-up
- Level 4: Negative pull-up (jump up, lower slowly)
- Level 5: First strict pull-up
- Level 6: 5 strict reps
- Level 7: 10 strict reps
- Level 8: Weighted pull-ups
The 12-Week Program
Weeks 1-2 — Foundation
- Dead hang: 3 sets, hold as long as possible (aim for 30s)
- Australian pull-up: 3×max reps
- Frequency: 3× per week
Weeks 3-6 — Assisted Volume
- Band-assisted pull-up: 4×5 (use the thinnest band that lets you complete reps)
- Negative pull-up: 3×3 (5-second descent)
- Australian pull-up: 3×10-15
- Frequency: 3× per week
Weeks 7-10 — Building Strict Reps
- Strict pull-up: max reps (start with 1)
- Band-assisted pull-up: 3×5 (thinner band each week)
- Negative pull-up: 3×5 (5-second descent)
- Australian pull-up: 3×15
- Frequency: 3-4× per week
Weeks 11-12 — Volume Building
- Grease the groove: 5-8 sets across the day, staying 2 reps shy of failure
- Add 1 rep per week per set
The 3 Grip Variations
- Pull-up (overhand, wide): Emphasizes lats, hardest
- Chin-up (underhand, shoulder-width): More biceps, easiest for beginners
- Neutral grip (palms facing): Best shoulder-friendly option
Start with chin-ups if you can't do a strict pull-up. The bicep involvement makes them easier.
Common Pull-Up Mistakes
- Half reps: Chin over bar, chest to bar. Anything less doesn't count
- Kipping: CrossFit kipping builds no strength — save it for competition
- Skipping negatives: The eccentric portion builds the most strength
- Not training frequently enough: 3-4x per week beats 1-2x for skill acquisition
Getting your first strict pull-up in 12 weeks isn't about strength — it's about frequency. Show up 3 times a week, do the progression, own the movement in 3 months.
Track Your Pull-Up Progression
1RM.fit tracks pull-up reps and progressions across sessions.
Related: best back workout, home workout program, best workout app for muscle gain.
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