First Pull Up Challenge!

Pull-Up Challenge Overview This 28-day challenge is designed to help you build the strength and skills needed for your first unassisted pull-up. Through progressive overload, you’ll develop your core, grip, and upper body strength with a structured plan focused on eccentric control, assisted pull-ups, and inverted rows. The program follows a 4-days-on, 1-day-off structure: Day 1: Testing your max inverted rows and dead hang Day 2: Assisted pull-ups & rows Day 3: Eccentric pull-ups & rows Day 4: Core & grip work Day 5: Rest With each cycle, you'll push past your limits while allowing time for recovery. The final two test days assess your max dead hang and give you the opportunity to attempt your first pull-up. Whether you achieve your pull-up this time or not, you're building a strong foundation. Repeat the challenge if needed—every round gets you closer to your goal. Remember: progress takes time, but consistency always pays off!