Program·10 workouts

First
Pull-Up

A 5-week progression for athletes working toward their first strict pull-up. Negatives, banded volume, holds, and isometrics. Beginner-friendly.

by @fiz16 followersPublished Jun 2026
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Workouts
Workouts
01 MULTI-SCORE
Hang Strong
Day one starts with the bar. Five sets of a maximum-time dead hang followed b...
Sets
pull_up_prepgymnasticsaccessory
beginner
02 MULTI-SCORE
Banded Strength
Five sets of eight with the smallest band you can manage. Treat each rep like...
Sets
pull_up_prepstrengthgymnastics
beginner
03 MULTI-SCORE
Inverted Row Volume
Six sets of twelve from rings or a bar set low. Body straight, chest to the b...
Sets
pull_up_prepstrengthaccessory
beginner
04 MULTI-SCORE
Halves & Holds
Five sets of five chin-over-bar holds, ten seconds each. Teach the lockout po...
Sets
pull_up_prepisometricgymnastics
beginner
05 MULTI-SCORE
Bottom Half
Five sets of five banded pulls from a dead hang to chest height. The hardest ...
Sets
pull_up_prepstrengthgymnastics
intermediate
06 MULTI-SCORE
Active Hang
Five sets of a thirty-second active hang followed by five negatives. Shoulder...
Sets
pull_up_prepgymnasticsisometric
intermediate
+ 4 more workouts in Fiz
Program: First Pull-Up by Fiz. A 5-week progression for athletes working toward their first strict pull-up. Negatives, banded volume, holds, and isometrics. Beginner-friendly. 10 workouts, 0 likes, 0 saves.