The Pull-Up: How to Train for Your First Pull-Up Training Plan on Spitfire Athlete


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Pull-ups have been my nemesis since I started working out. I can finally, finally, pull myself over the bar. They're far from perfect but that was 3×3! I only did that many to get the video right ūüėāūüėā. Next up, wrapping some chains around my waist and doing pull-ups like a badass. Thank you to the fabulous spitfire creators and my awesome trainer and nutritionist for cheering me on! #spitfire #spitfireathlete #spitfirepro @spitfireathlete #girlswholift #fitness #gymlife #thickthighthursday #girlswhopowerlift #badassery #clt #cltwellness @clt_wellness

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Have you always wanted to do a pull-up? You have come to the right place. We start off with an exercise that everyone can do: Vertical Pulls. Basically, pulling yourself to a pillar or doorframe. From there, we guide you through progressively more difficult exercises until you have built the strength to do your first pull-up.

If doing a pull-up has always been on your bucket list, it’s time to check it off, starting with this plan.

You will train three days a week. Each week builds on top of what you did before. Stay consistent! At first, you will not need equipment, but as you progress you will need something to pull yourself up on.

You can do this by buying a portable pull-up bar and installing it in your home, or head out to a nearby gym or park/playground with parallel bars.

Training Calendar

You will be training for 15 weeks. Now, if you can already do the prescribed sets and reps for the initial exercises like vertical or horizontal pulls, then you can skip ahead to the level that feels right for you. Everyone has a different training background so you may find yourself starting later in the plan if you have built up more upper body strength in the past.


Training Day Preview

Below is a preview of a training day where you’re focused on Horizontal¬†Pulls.¬†If you click on the circle exercise image, you will be taken to a detailed instruction page as shown.¬†Every detailed instruction page has a camera icon in the upper right hand corner with a detailed¬†instructional video.



You can complete this plan at home if you buy a  pull-up bar. There are many options on Amazon, below are two that we recommend.

  • Smaller and Easy to Move:¬†
  • Larger but Full Featured:¬†

That Moment When

Spitfires around the world have not only trained to achieve their first pull-up, but also their first weighted pull-up and their first strict muscle-up.

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Achievement unlocked: congratulations Rebecca @bexymgts on your first pull-up! "I lift because it's taught me that NOTHING can stand in my way in life." – Rebecca S. Learn how to do your first pull-up with The Pull-Up Strength Training Plan! Get Spitfire Athlete Pro for only $29.99/mo

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Congrats @jyzhou on achieving your goal of a strict ring muscle up!

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The Pull-Up is a Spitfire Athlete Pro training plan. The best place to buy pro is from our website, where it’s only $29.99/mo vs. $36.33/mo in the App Store.

It’s time to unlock your first pull-up and beyond. The possibilities are endless. Start training with Spitfire Athlete today.

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