Your First Pull-Up. In 4 Weeks.
A free, structured 4-week program that takes you from zero to your first strict pull-up. Negatives, scapular work, grip strength, and band-assisted progressions.
- ✦ Veteran Owned
- ✦ Made in the USA
- ✦ Thousands Coached
- ✦ Instant Download
The Whole Roadmap. Nothing Held Back.
A step-by-step plan built for beginners and anyone stuck just short of their first strict rep.
4-week progression planBuilds pulling strength systematically, week over week.
Assisted, negatives & grip drillsThe three fastest levers to your first rep.
Core & scapular activationClean mechanics so the movement actually works.
Plateau & injury-proofing tipsPro cues to keep progress moving and shoulders healthy.
Bodyweight-only & band optionsTrain with what you have, scale as you get stronger.
Four Levers. One First Rep.
Progressive overload done right. Each week ramps the difficulty as your strength catches up.
Scapular Activation
Wake up the small stabilizers that make a clean pull possible.
Negative Reps
Slow, controlled descents to build the eccentric strength you're missing.
Assisted Pull-Ups
Band-assisted reps that drill the exact movement pattern, then peel the help away.
Grip & Core
Control the bar, kill the swing, own the rep top to bottom.
Battle Bunker Resistance Bands
The single fastest tool to your first rep. Bands take just enough weight off to let you drill perfect pull-ups now, then you strip the assistance as you get strong. The program is built around them.
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