How Did I Start Training for Pull Up?
I've noticed that for most people struggling with pull up, the issue isn't a lack of effort. It's simply not knowing where or how to start.
When beginning, most people turn to YouTube or social media, watching countless tutorials like "Unlock Your Pull Up in 1 Minute" or "Do These 3 Exercises to Master the Pull Up". These videos give you some quick tips, but they leave out the most important part: How do you actually structure your daily training routine?
I used to have the same problem. I was looking for a plan that was simple and easy to follow. Then I found the Fighter Pull Up Program (FPP) created by Pavel Tsatsouline.
I’ve stuck with this routine ever since progressing from using the thickest resistance bands down to the thinnest, and eventually unlocking 13 reps bodyweight pull up. Even now, I still return to this 5RM program, and it has never failed me.
Example: The 5RM Training Template
• Goal: Progress from 5 reps to 9 reps within 4 weeks
• Cycle: A 30-day cycle, training 5 days on, 1 day off
• Frequency: Only 5 sets per day
Here is how the progression looks:
• Day 1: 5 / 4 / 3 / 2 / 1 reps
• ...
• Day 29: 9 / 9 / 8 / 7 / 6 reps
In each workout, only the first set feels really hard (close to your limit). After that, every set has 1 less pull up than the one before it. But overall, you still do 1 more pull up than you did yesterday.
There are many ways to scale the difficulty whether by using resistance bands or eccentric (negative) pull up to adjust the tempo. Once you find the right 5RM entry point for your current strength level, all you need to do is keep showing up.
Key Recommendations:
1. Rest Adequately Between Sets: Don't rush into the next set. Give your body enough time to recover, resting anywhere from 3 to 15 minutes between sets is completely fine.
2. Hit a Plateau? Take a few days off to rest, then retry the specific workout day you missed.
3. Fail Again? Simply reset to Day 1 at your current progression level and restart the cycle.
What makes the FPP so effective is how it breaks a big goal into small, easy steps. You don't need to grind yourself to complete exhaustion every session. Trust the process, give your body time, and your strength will build up day by day.
In the end, there is no such thing as a "perfect" program. The best plan is always the one that fits your real life. Life happens: we get busy with work, feel tired, or have low energy days. Feel free to make it easier or harder when you need to. Once you reach your goal, you can always start a new cycle with a different band.
Special credit to Pavel Tsatsouline for creating such a logical, well tested program that has helped so many people achieve their first pull up.
Joanne 13reps, 2021
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