First Pull-Up
From dead hang to your first clean rep.
6 weeks3 days a week30–45 min
Every session starts with a vertical pull on the easiest version you can do well: negatives, band-assisted reps or hangs. When you own a variant, Bodaptive suggests the next step up the chain, so the work grows with you.
Guided programs are part of Bodaptive Pro, free for everyone during early access.
Who it’s for
- Anyone who can't do a pull-up yet
- Owning a pull-up bar (a door bar is fine)
- Patient enough for six weeks
Your week
- 1Pull StrengthBack · Chest · Core
- 2Pull VolumeBack · Legs · Arms · Core
- 3Pull & HoldBack · Shoulders · Legs · Core
The same rotation every week; Bodaptive picks the exercises for your setup.
How it progresses
Foundation · Weeks 1–2
Learn the movements and find your working weights, with reps to spare.
Progression · Weeks 3–4
Add weight or reps steadily, week to week.
Overload · Week 5
A little more volume, a little closer to your limit.
Deload · Week 6
A lighter week so you come back stronger.
What you need
a pull-up bar
Where it gets you
Grip, shoulders and back strong enough for a first full pull-up, or clearly on the way to it.
How it works
The program sets the shape: the days, the weeks and what each session is for. Bodaptive picks every exercise and load for your equipment and level, and adjusts them after each workout, just like your own plan.
Finish it and earn the Program Finisher badge.Finishing means three in four of its workouts, with one in the final week.
