Welcome to Your First Pull-Up! This 12-week, 3-day/week program progressively builds the strength and skill for your first unassisted pull-up using hangs, assisted reps, holds, negatives and strength work. Train pull-ups before your regular workout while fresh, and skip accessory work if you’ve already trained those muscles. 12 weeks is a plan, not a deadline. Repeat a phase if needed. Less assistance. More strength. Let’s earn that pull-up!