The program
12 weeks from zero to your first pull-up.
Three sessions a week. Twenty minutes each. Video demos, progression tracking, and a coach who actually checks in.
Phase 1: Weeks 1-4
Build your foundation — dead hangs, scapular pulls, band-assisted negatives. Grip strength and the movement pattern your body needs.
Phase 2: Weeks 5-8
Reduce the band. Add eccentric reps. Your body starts to understand what a pull-up actually feels like. Most members feel the shift around week 6.
Phase 3: Weeks 9-12
No band. Full reps. This is where your first unassisted pull-up happens. Then your second. Then your third. The program continues to five, ten, and twenty.