Free personalised program
Answer 6 questions about your current strength and get a program built specifically for you.
How it works
Answer 6 quick questions
Your hang time, eccentric control, incline reps, band strength, equipment, and training frequency.
Enter your name and email
Your plan is generated instantly. I'll also send it to your inbox so you have it wherever you train.
Get and download your plan
Your personalised program appears on screen and downloads as a PDF.
Train. Get your first pull-up.
Follow the program at your own pace. The plan meets you where you are and progresses you from there.
Grip strength
How long can you hang from a bar?
Dead hang: arms straight, feet off the ground, no swinging.
Less than 10 seconds
Still building grip strength
10 – 20 seconds
20 – 40 seconds
Solid base
40+ seconds
Strong grip
Eccentric strength
How long can you hold an eccentric/negative pull-up?
Jump or step to the top position (chin over bar), then lower yourself as slowly as possible. Type the number of seconds you can control the descent. If you can't get up there yet, enter 0.
Pulling strength
How many incline pull-ups can you do?
Feet on a low bar or rings, body at an angle. Pull your chest to the bar with a full range of motion.
0, haven't tried yet
1 – 3 reps
4 – 8 reps
8+ reps
Strong foundation
Band strength
How many pull-ups can you do with a thin or medium resistance band?
Loop the band over the bar and place one foot or knee in it for assistance.
Only the thickest band works for me
Still building pulling strength
1 – 3 reps with a thin/medium band
4 – 8 reps with a thin/medium band
8+ reps with a thin/medium band
Very close to unassisted
Equipment
What do you have access to?
Your plan will use only what you actually have available.
Pull-up bar at home
Full gym access
Cables, lat pulldown, bands
Outdoor bars / calisthenics park
Mix of the above
Schedule
How many days a week can you train?
Be honest. Consistency beats intensity every time.
2 days a week
3 days a week
Sweet spot for most people
4+ days a week
Your plan is ready.
Your custom plan is ready. I've factored in your equipment, your schedule, and your current eccentric hold time to calculate the exact weekly progression you need to get your chin over the bar. Enter your email to have the plan sent direct to your inbox.
Your personalised program
Ready to go further?
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