StrengthBeginner10 weeks3 workouts per week25 minutes
Path to the First Pull-Up
From the dead hang to a clean rep
Who it’s for
You cannot do a single pull-up yet.
How it works
We break the movement down into parts: the hang, scapular pull, negative phase, and banded pull-up. Each element is trained separately and built into a whole—jumping straight to a full rep is pointless.
Weekly layout
How load increases
Hang: from 20 to 60 seconds. Negatives: from 5 to 15 seconds of lowering. Bands: from thick to thin. Once you can hold a 15-second negative, the first clean rep is usually there.
Deload
Every fifth week: hangs and scapular pulls only.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Shoulder impingement syndrome
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537