Step-by-step plan using negatives, bands, and eccentrics to build real strength from zero.
Pull-ups are a calisthenics milestone—and often a major sticking point for beginners. But whether you’re starting from zero or struggling to build consistency, this article will guide you through a four-week progression plan built around negatives, bands, and smart programming. You’ll build the strength, control, and confidence to nail your first strict pull-up—without rushing or burning out.
Why Pull-Ups Are So Hard (and So Worth It)
If you’ve ever felt like pull-ups are some kind of elite rite of passage, you’re not alone. For many beginners, it’s the one move that seems completely out of reach. Why? Because a proper pull-up isn’t just about arm strength—it’s a full-body movement requiring grip endurance, scapular control, core engagement, and strong pulling mechanics.
But that’s exactly why it’s such a satisfying goal to work toward.
The trick is to stop trying to “muscle through it” and instead approach it with patience, structure, and smart progressions. You don’t need to be strong yet. You just need to start building the right foundation—and the rest will come.
Lay the Foundations
Assess Your Starting Point
Before you start cranking out assisted reps, get honest about where you are.
Can you:
- Hang from a bar for 10–20 seconds?
- Perform scapular pulls (controlled shoulder retraction while hanging)?
- Hold a hollow body position for at least 15 seconds?
If the answer is no to any of these, don’t worry—but understand that you’ll want to address these first.
Prerequisite Movements
You don’t need to do a pull-up to train for a pull-up. Here’s what to focus on first:
- Dead Hangs: Start with 3 sets of 15–30 seconds. Builds grip and shoulder prep.
- Scapular Pulls: Hang from a bar and gently pull your shoulder blades down and together without bending your arms. 3 sets of 8–10 reps.
- Incline Rows or TRX Pulls: Great for horizontal pulling strength and control.
- Core Control: Hollow holds or dead bugs help train the body tension needed to avoid swinging and flaring.
These moves aren’t fluff—they’re the neurological and muscular prep your body needs to safely progress.
Pull-Up Form Checklist
Want to avoid wasted effort or injury? Nail these form cues every time:
✅ Start from a full dead hang (arms straight, shoulders slightly active)
✅ Engage your scapula before pulling (think: “pull shoulder blades into back pockets”)
✅ Initiate the pull with your lats, not your arms
✅ Keep your elbows pulling down and in (not flaring out)
✅ Maintain a slight hollow body position—no leg swinging
✅ Chin clears the bar with control—no “chicken-neck” reach
✅ Lower slowly and with control (no crashing down)
Burn this checklist into your brain. Good habits early on will pay dividends for your progress.
Deepen the Discussion: Your 4-Week Plan
This program assumes you’re starting from zero pull-ups and builds volume, body awareness, and strength over four weeks.
Week 1 – Foundation Phase
- Dead Hangs – 3×20 seconds
- Scapular Pulls – 3×8 reps
- Incline Rows or TRX Rows – 3×10–12 reps
- Hollow Body Hold (on floor) – 3×15–20 seconds
- Optional: Band-assisted rows if available
🧠 Focus: Learn body control, avoid momentum, establish a solid shoulder and core base.
Week 2 – Eccentric Emphasis
- Negative Pull-Ups – 3×3–5 (slow 3–5 second descents)
- Scapular Pulls – 3×10 reps
- Assisted Pull-Ups (light band or foot assist) – 3×4–6 reps
- Hanging Knee Raises – 3×10
- Incline Row Progression – move to steeper angle or slow tempo
🧠 Focus: Build strength in the hardest phase (the lowering), continue refining scapular control and grip.
Week 3 – Volume Builder
- Banded Pull-Ups – 3–5 reps x 3 sets
- Negative Pull-Ups – 3×3 (try for 4–6 seconds down)
- Partner or Foot-Assisted Pull-Ups – 2 sets of max reps
- Plank-to-Row (if available) – 3 sets
- Hollow Rock Progressions – 3×15 seconds
🧠 Focus: Build tolerance to full-range movement and increase pulling volume without burnout.
Week 4 – Test and Solidify
- Attempt Strict Pull-Ups – 1–3 attempts (only if form is solid)
- Banded Pull-Ups – 3×5
- Negatives + Isometric Holds – Lower for 5 seconds, hold at 90° for 3 seconds
- Dead Hangs – 3×30 seconds
- Hollow Hold + Pull-Up Shrugs – 3 rounds
🧠 Focus: Combine all progressions to test strength. Whether or not you hit your first pull-up, you’ve laid a powerful foundation.
The Frequency Factor
- 3x/week is ideal for most people (Mon–Wed–Fri or similar)
- Include core and light mobility work on rest days
- Daily hangs and scapular shrugs are low-impact enough for most to repeat often
Consistency > intensity. Small, frequent wins build big results over time.
Wrap-Up: What to Expect After 4 Weeks
By the end of this program, you’ll likely see:
✅ Stronger grip and shoulder control
✅ Better awareness of body tension and core engagement
✅ At least partial (and maybe full!) pull-up ability
✅ Confidence in your ability to progress without injury
But remember: not everyone will hit a full pull-up in four weeks—and that’s okay. You’re not behind. Keep stacking reps, refining your form, and trusting the process.
Where to Go from Here
- Continue banded reps while attempting strict ones weekly
- Add variety: chin-ups, archer pulls, and slow negatives
- Try tracking total pulling volume over time (assisted + unassisted)
- Stay humble. Strength built gradually is strength that sticks.