TL;DRTrain 3×/week: dead hang → scapular pulls → 3–5 s negatives → band-assisted reps → inverted rows. Most beginners hit their first strict pull-up in 4–8 weeks, then use many low-rep sets to reach six in a row.
What counts as a strict pull-up
Start from a dead hang with straight arms, pull until your chin clears the bar, no kipping, and lower under control to full extension. (Lean’s pull-up exam only scores reps like this as “Valid +1”.)
The 8-week plan
| Weeks | Session |
|---|---|
| 1–2 | Dead hang 4×20–30 s; scapular pulls 3×8; inverted rows 3×8 |
| 3–4 | Negatives (jump up, lower in 3–5 s) 4×3; band-assisted 3×5; inverted rows 3×10 |
| 5–6 | Negatives 4×4 (5 s); lighter band 3×5; top hold 3×10 s |
| 7–8 | Test one max rep, then 5–6 sets of 1–2 singles or negatives |
From one to six
Once you have one, “grease the groove”: do sets at about half your max, many times. With a max of 2, do 6–8 sets of 1 with 1–2 minutes rest. Add a little total volume each week; most people reach six in 6–10 weeks.
FAQ
What should I train if I can’t do any pull-ups?
Start with dead hangs and scapular pulls, then slow negatives — one of the fastest ways to build pull-up strength.
How do I check my form?
Film from the side, ask a friend, or use a counter that tracks joints, like Lean’s on-device pull-up exam (no recording, no upload).
Sources
- WHO guidelines on physical activity and sedentary behaviour (2020)
- ACSM position stand: Progression models in resistance training (2009)