Free Beginner Program

Get Your First Pull-Up In 4 Weeks

100% Free Download

Cannot do a single pull-up yet? You are not weak, you are untrained for the movement. This 4-week plan builds the exact strength pattern a pull-up needs, starting from zero.

  • 4 weeks, every session written out
  • Starts from dead hangs and negatives, no pull-up required
  • Scapular and grip work most programs skip
  • Band-assisted and bodyweight-only versions of every workout
  • Instant PDF download, train anywhere with a bar
Get Your First Pull-Up In 4 Weeks

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What You Get

What's Inside

01

Built For Actual Zero

Week 1 assumes you cannot do one rep. Dead hangs and slow negatives build the strength before you ever attempt a full pull-up.

02

Scapular Control

The reason most people stall is they cannot set their shoulder blades. This trains that first, which is why the progression holds.

03

Two Equipment Paths

Every session has a band-assisted version and a bodyweight-only version. A bar is the only thing you actually need.

04

Grip That Lasts

Grip fails before the back does for most beginners. Hang progressions fix that so your pull is limited by strength, not hands.

The Plan

Week By Week

Week 1

Hang And Hold

Dead hangs, scapular pulls, and rows. Build the grip and shoulder position a pull-up is built on.

Week 2

Negatives

Slow controlled descents from the top. This is where the strength actually gets built.

Week 3

Assisted Reps

Band or partner assisted pull-ups with the assistance dropping week over week.

Week 4

Test Day

Back off the volume, recover, then go get the rep you have been training for.

“The first pull-up is a skill problem as much as a strength problem. Train the position and the grip, and the rep shows up faster than people expect.”Austen Alexander, Navy Veteran and Founder

Questions

Common Questions

Is it actually free?

Yes. Enter your name and email and we send the full PDF straight to your inbox. No credit card, no trial, no catch.

What if I cannot do even one pull-up?

That is exactly who this is written for. Week 1 does not include a single full pull-up. You build up to it.

What equipment do I need?

A pull-up bar. Resistance bands make the assisted weeks easier to scale, but every session lists a no-band option.

How do I get the program?

Fill out the form on this page. The PDF lands in your email within a couple minutes. Opt into texts and we will send the link to your phone too.

Zero To One. Start Today.

The program is free. The results are on you. Enter your info and start training today.

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