First Pull-Up
Fixed blockFiz featured

First Pull-Up

F FizPartner @fiz · 78 followers
Length
6 weeks
Sessions
18
Per week
3 days
Level
Intermediate
You start
Week 1
Access
Free

A six-week progression to your first strict pull-up. Three days a week: eccentric strength on Monday, pulling volume on Wednesday, hangs and holds on Friday. Negatives get slower and heavier week over week, volume climbs, then a deload sets up the max-rep test in week six. Beginner-friendly, scalable to any starting point, and built to be re-run the day you want your second, third, and tenth.

The plan, week by week

6 weeks, 18 sessions, in order.

Week 05 Peak 3 sessions
  1. MonCluster NegativesSets
  2. WedBanded Volume PeakAMRAP
  3. FriTop-Half HoldsSets
Week 06 Test 3 sessions
  1. MonDeload PrimerSets
  2. WedEasy RowsSets
  3. FriThe Pull-Up TestSets

How a fixed block works

The whole plan, from week one

01

Everything opens at once

All 6 weeks are there from the start. Read ahead, plan around it, train it twice.

02

You set the start date

Week 1 begins the day you begin. Pause it, and the plan waits. Your week never moves without you.

03

Yours, forever

Follow it, log every session, and keep the scores in your history for good.

Start this program Free on iOS and Android
Who wrote it
Fiz
Fiz @fiz · 78 followers
Partner
Questions
When does it start?

Whenever you do. Week 1 begins on the day you start it, and the plan follows your clock, so pause it for a holiday and it waits for you rather than marching on without you.

How long is First Pull-Up?

6 weeks, 18 sessions in total, at 3 days a week. Every week is written and available from the moment you get access. Nothing is drip-fed.

What happens if I miss a session?

Nothing breaks. The program is a sequence, not a schedule: pick it up where you left off, or shift the week. Fiz keeps your position and your scores either way.

Do I need the Fiz app?

To train it, yes. The app is where sessions are scheduled, logged and scored, and it is free on iOS and Android. Reading the plan on this page needs nothing at all.

First Pull-Up is a 6-week training program by Fiz on Fiz. 6 weeks, 18 sessions, 3 days a week. 6 weeks, 18 sessions, in order. Every session is open. Tap one to read it. Level: intermediate.
Free Free on iOS and Android
Start this program