A clear starting point
The focus on grip, shoulder control and lowering strength makes the plan feel approachable. I like having smaller steps to work on instead of only trying to complete a full pull-up.
Oliver B.
Open this image at full size
First Pull-Up in 8 Weeks, part of The Full Library
Calisthenics
First Pull-Up in 8 Weeks
An 8-week plan that builds your first strict pull-up piece by piece: grip, shoulder blades, lowering strength, then pulling.
- A 10-minute starting test tells you which week to begin
- 3 sessions a week of 30–40 minutes, same simple structure
- 12 exercises explained, each with the common mistake to avoid
- A Plan B if you're not there by week 8
- How long
- 8 weeks
- Level
- Complete beginner
- Kit
- A pull-up bar
- Per session
- 30-40 min
First Pull-Up in 8 Weeks€4,95
Why this guide
Most beginners try the full pull-up too soon.
The pull-up is the benchmark of upper-body strength. Most beginners give up because they try the full movement before their body is ready.
This plan builds every piece separately: grip, shoulder blades, lowering strength, then pulling strength. Each phase prepares you for the next, so the first strict rep arrives when your body is ready for it.
Start where you are
Start where you are
A 10-minute starting test tells you which week to begin: how long you can hang from the bar, how many inverted rows you can do, and how slowly you can lower yourself from the top.
You retest at the end of week 4 and week 8, so you can see the numbers move.
| Level | Your test result | You start at |
|---|---|---|
| Foundation | Hang under 20 s, or fewer than 5 rows | Week 1 |
| Builder | Hang 20-45 s, 5-12 rows, lowering under 3 s | Week 3 |
| Almost there | Hang over 45 s, 12 or more rows, lowering 5 s or more | Week 5 |
The plan
8 weeks in 4 phases
Three sessions a week of 30–40 minutes, with a rest day between them. Can't complete a week? Repeat it.
- Weeks 1-2
Foundation
Grip and shoulder-blade control: hanging, scapular pulls and inverted rows.
- Weeks 3-4
Negatives & holds
Slow lowering from the top of the bar and holds at the top, with a retest at the end of week 4.
- Weeks 5-6
Assisted pull-ups
The full movement with a resistance band, moving from a heavy band to a medium one.
- Weeks 7-8
The attempt
Light-band work, then strict pull-up attempts, ending with your final test.
What's inside
All 31 pages, listed
- Welcome and how it works2
- Safety3
- Equipment4
- The starting test5
- Your level6
- The 4 phases7
- Session template8
- Exercise library (12 exercises)9–20
- Week by week21–24
- Stuck? Plan B25
- Recovery basics26
- Your test results27
- Training logs28–29
- FAQ30
- What's next31
Is this the right guide for you?
It's for you if
- You can't do a strict pull-up yet, or you've tried and never got there. The plan builds every piece separately: grip, shoulder blades, lowering strength, then pulling strength.
A better choice if
- Already doing at least one strict pull-up? Pull-Up Mastery picks up from there.
What you'll need
Only the bar is essential. The guide gives a swap for the rest.
EssentialA pull-up bar
RecommendedResistance bands (heavy, medium and light)
RecommendedA sturdy table, low bar or rings for inverted rows
Missing something?
- No bands? The guide swaps in jumping pull-ups.
- No low bar? A sturdy table works for rows.
What early readers say
Feedback from people who read the guides before launch. Names changed for privacy. Buyer reviews with star ratings will appear here once they come in.
Simple equipment, structured sessions
What appeals to me is the clear eight-week structure and the minimal equipment. The 30–40 minute sessions sound manageable, although you still need to make time for them.
Laura M.We'll make it right
If your file doesn't arrive, won't open or isn't what the guide page describes, email us. We'll send a working file or refund you in full.
Questions about this guide
Can I train more than 3 days a week?
Not on the pulling exercises. Your muscles and tendons need rest days to adapt.
Which bands should I buy?
A set of 3-5 loop bands. Start with the strongest one that lets you do the reps with good form.
What if I don't get it by week 8?
The guide has a Plan B: repeat weeks 7-8 once more, and if you're still not there, go back to week 5 with a band one level stronger.
How do I get my guide?
Straight after payment you get an email with a download link, and the link also appears on the order confirmation page. You can download it again at any time.
Can I get a refund?
Because the file downloads straight away, you agree at checkout to lose the 14-day right of withdrawal. If the file is faulty or isn't what the page describes, we'll fix it or refund you.
Complete your route
From zero to ten pull-ups
Both pull-up guides follow on from each other. Get the full route for less than buying them one by one.
The Pull-Up Route
From zero to ten strict pull-ups: the second guide starts exactly where the first one ends. 18 weeks in one route.
- First Pull-Up in 8 Weeks
- Pull-Up Mastery
€7,95€9,90
Save €1,95
The Full Library
Every guide in the shop at a lower price. Pick the route you need now and keep the rest for later.
- First Pull-Up in 8 Weeks
- Pull-Up Mastery
- No Gym Needed
- The Sustainable Fat Loss Guide
- High-Protein Meal Prep
€24,95€34,74
Save €9,79
General fitness and nutrition guidance only, not medical advice. Check with a doctor first if you have an injury, pain or health concerns. Results vary from person to person.