Beginners Pull Up Routine

The Body Vision PT600 Power Tower

Perfect Pull Up

Benefits of a Pull Up Routine

There are many benefits to having a pull-up routine. It is a great strength building exercise. One pull-up works out the following muscles: Fingers, back, forearms, biceps, shoulders, core, and triceps. Do you want to do pull-ups but can’t figure out how to be able to do them? The only to get better is to do them over time. Get that first one out of the way. Can you do one? Great. Do two now! Can’t you do two? Do two the next day.  The key here is to keep doing them until you are strong enough to increase your reps.


This will be a slow process and take some time. Once you are comfortable and can do more than a couple pull-ups it’s time to set a pull-up routine. The routine that I will provide is layered to give you time to rest in-between reps and build up your strength.


Sample Pull Up Routine

Week 1: 6 sets of 2 repetitions. Do these 3 times a week.


Week 2: 5 Sets of 3 repetitions. 3 times a week.


Week 3: 4 Sets of 4 repetitions. 3 times a week.


Week 4: 3 Sets of 5 repetitions. 3 times a week.


At this point in time, you should be comfortable doing pull-ups. It is time to switch your routine up a bit. If you can do more then do more. But if you are still having a hard time, just focus on completing the goal. If week 4 takes two weeks to do, then that’s fine.


Tips on Developing a Pull Up Routine

Put a pull-up bar on one of the doors to the bathroom or kitchen. Every time you walk in the door or out the door, you had to do a max set of pull-ups.

If you like to run, set your route to go through parks. Many parks have pull-up bars set up as fitness centers. Stop here and do your reps. Then continue your run.

Starting your pull-up routine is difficult. Proper pull-up equipment can be hard to find. But once you put in the pain and embarrassment of only being able to do half a pull-up aside, your strength will gradually increase to where you will be proud of how many pull-ups you can do. So get started on your pull up routine today!