Get a pull-up by your next birthday! (6 week workout plan for women!)

pull-ups Jul 23, 2024

If you're aiming to achieve your first pull-up, especially if you’re setting a goal like getting there by your birthday, this guide is for you. Pull-ups are a fantastic full-body exercise, engaging not just your shoulders and arms but also your back, core, and glutes. This step-by-step plan will help you build the strength and confidence needed to nail your first pull-up.

Step 1: Understanding the Process

Achieving a pull-up is not just about sheer strength. It’s about technique, consistency, and proper progression. Start by acknowledging that this journey requires dedication and a structured plan. You wouldn't fly a plane without a flight plan, so treat your fitness journey with the same respect.

Step 2: Setting the Foundation

Warm-Up and Mobility

Begin each session with a good warm-up and mobility routine. This not only prepares your muscles for the workout but also helps prevent injuries. Focus on exercises that enhance your shoulder mobility, as tight shoulders can hinder your pull-up progress.

Building Stability

Stability exercises are crucial. Your core and glutes play a significant role in maintaining proper form during a pull-up. Incorporate planks, hollow holds, and glute bridges into your routine.

Strength Training

Strength training should be the cornerstone of your pull-up journey. Use exercises like lat pulldowns, assisted pull-ups, and rows to build your back and arm muscles. Progressive overload, where you gradually increase the weight or resistance, is key to building strength.

Step 3: The Workout Plan

To ensure you stay on track and progressively build your strength, here’s a structured workout plan. Our Pull Up Revolution program runs for six weeks, with each week designed to build on the previous one.

Weekly Schedule Overview

Week 1: Foundation Building

Focus on creating a strong base.
Learn the basics and understand your body better.

Weeks 2-3: Amplification

Increase intensity and challenge yourself more.
Use heavier weights and perform more challenging moves.

Weeks 4-5: Level Up

Continue to advance the movements with progressive overload.

Week 6: Testing and PR

Consolidate everything you’ve learned.
Perform multiple pull-ups and test your strength.

Daily Breakdown

Each workout includes:

Warm-up
Mobility
Stability
Strength
Cool Down

Specific Day Workouts

Monday: Upper Body Day

Focus on mobility, stability, and strengthening the bottom of the pull-up, where most people get stuck.

Tuesday: Lower Body Day

Includes deadlifts which engage your lats differently, and horizontal pulling.
Focus on holding tension on the bar.

Wednesday: Core and Grip Day

Grip strength is crucial for longevity and health.
Work on core strength, vital for holding tension during pull-ups.

Thursday: Upper Body Day (Eccentrics)

Focus on eccentrics, where you lower yourself slowly from the bar.
This helps build more strength and is less intimidating when done correctly.

Friday: Challenge Day

Combine everything learned throughout the week with fun, intense workouts.
Try pull-ups without the band, engaging your mind and body.

Saturday and Sunday: Rest Days

Rest days are as important as workout days.
Listen to your body and take rest when needed.
Proper rest aids in muscle recovery and strength building.

Nutrition and Recovery

Eating More

To support muscle growth and strength, you need to eat more, especially protein. Aim for at least one gram of protein per pound of your ideal body weight. If you’re currently eating less protein, gradually increase your intake. For vegans, it’s still crucial to meet these protein goals.

Recovery

Recovery is just as important as your workouts. Ensure you’re getting enough rest, managing stress, and getting sufficient sleep. If you’re exhausted, consider active recovery days like walking instead of intense workouts.

Taking Action

Remember, none of this will happen unless you take action. You can try to map it all out with the tools provided here, or you can follow the Pull Up Revolution blueprint with coaching to guide you. Here’s a reminder of what to do:

Warm-up and mobility work
Stability exercises
Strength training
Follow the daily workout plan
Eat more protein
Prioritize recovery

Achieving your first pull-up is a journey that requires dedication, a structured plan, and consistency. This guide provides you with the tools and knowledge to make it happen. If you’re ready to take action, let’s make this goal a reality together. Let me know how you’re progressing, and feel free to reach out with any questions or videos of your pull-ups for feedback. Let’s achieve this goal together!