Goal

Your first 10 pull-ups

From hanging for a few seconds to ten strict pull-ups, through four rungs: dead hang, inverted row, negatives, then assisted pull-ups with the help coming off. Each rung has a clear criterion for moving up.

Who it's for

Anyone with access to a bar who wants a clearly measurable strength goal, starting from zero reps.

Example program length: 12 weeks

The path

These phases show how this goal can develop over time.

Phase 1

Pulling base

Hang to build grip and shoulder tolerance, and row to build pulling strength. Chin over bar can wait.

Phase 2

Negatives and assistance

Three-to-five-second negatives are the pivotal rung — this is where the first rep gets built. Alternate with assisted pull-ups, taking help away over time.

Phase 3

Stacking the reps

Many sets of few reps, spread through the day or the session, 20-30 quality reps a week. No set needs to end in failure.

Example activities in the first phase

A starting plan could include:

Dead hangs, 4-5 sets with time creeping up
Inverted rows, 3-4 sets of 8-12, body getting more horizontal
Lat pulldown or band pull-down as support work