Platesmith

First Pull-up (3 day)

From zero to five strict pull-ups. Three short sessions a week of negatives, hangs and rows alongside a little pushing and legs so the rest of you keeps up. When negatives reach five slow reps, try a full pull-up at the start of the next session.

  • Beginner
  • 3 days a week
  • About 40 min
  • Bodyweight
  • Get stronger

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Day A

ExerciseSets × reps
Negative Pull-up4 × 3-5
Inverted Row3 × 8-12
Push-up3 × 8-15
Bodyweight Squat3 × 12-20
Dead Hang2 × 20-45s

Day B

ExerciseSets × reps
Flexed-Arm Hang4 × 10-30s
Scapular Pull-up3 × 6-10
Inverted Row3 × 8-12
Reverse Lunge3 × 8-12
Plank3 × 30-60s

Day C

ExerciseSets × reps
Negative Pull-up4 × 3-5
Inverted Row3 × 8-12
Pike Push-up3 × 6-12
Glute Bridge3 × 12-20
Hollow Body Hold3 × 20-40s

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.