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Pull Up Program

FLEX your STRENGTH in Midlife!

Break through upper body limits with this 12-week program!

My program will help you build the muscles you need to achieve a pull up, no matter your age or fitness level. Already doing pull ups? We'll focus on increasing your pull up reps while maximizing upper body strength and creating greater upper body definition. Let's do this!

Upper Body, Arms
12 weeks program
Level:
All Levels
Location:
Gym
Upper Body, Arms
12 weeks program
Level:
All Levels
Location:
Gym
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About the program

I’m so excited to help you redefine your limits and conquer the pull up in just 12-weeks! Together we'll work on building the muscles necessary for achieving your first pull up, or progress the amount of reps you're currently doing, no matter your age or current fitness level. This program was created to complement your current training regimen OR help you focus solely on upper body strength, 3 days a week, using easy-to-follow gym exercise video demonstrations & written instructions which include modifications for home use. I can't wait to help you reach this fitness milestone. We CAN do hard things at any age!
  • 12-week gym program
  • 3 upper body workouts per week
  • Focus on biceps, lats, triceps, back, shoulders, and more
  • Video demonstrations and written instructions on every workout
  • Written modifications for home use
  • You can adjust your reps & sets depending on time constraint
  • You own this program FOREVER!

Workouts

W1/D1
W1/D1
4.8
38
W1/D2
W1/D2
4.8
18
W1/D3
W1/D3
4.8
12
W2/D1
W2/D1
4.5
9
W2/D2
W2/D2
4.9
6
W2/D3
W2/D3
5.0
3
W3/D1
W3/D1
4.9
4
W3/D2
W3/D2
4.9
2
W3/D3
W3/D3
4.7

App Features

Reminders
Set workout reminders to stay on track!
Video Workouts
Easy-to-follow videos for every workout in the app
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
https://d3l5vala1x2h4r.cloudfront.net/1718653728837_IMG_8785-comp.PNGframe
https://d3l5vala1x2h4r.cloudfront.net/1718653728837_IMG_8785-comp.PNGframe
Reminders
Set workout reminders to stay on track!
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About Denise Kirtley

Transformation Coach

My name is Denise and I'm just like most Midlife Women. At age 49, my health, energy, and wellbeing decline while simultaneously seeing my weight skyrocket. Hormonal changes brought on by Perimenopause had taken a toll. One day, I realized my fingers had grown too large for my wedding rings and I had to remove them...and this was my "aha" moment. That day, I became FED UP and I changed my life forever. I started tracking macros and weightlifting the same day in August, 2020. Those first few months were HARD. Trainings that should have taken me 45 minutes, took me 2 hours. It was exhausting. And, it was UNCOMFORTABLE. But I KEPT GOING... In 9 months, I lost 50 pounds In 1 year, I was unrecognizable In 27 months, I competed in bodybuilding Through transformation, I found both myself and my life’s purpose; helping Women achieve the fullest versions of themselves in midlife and beyond. I plan to help change this narrative of decline as we age...because there is another way. We get to choose how we age. My Fitness Transformation Company is called Rebellion Body and we help Women get strong. I believe we are in this Midlife Journey together...and we’re a Sisterhood. One I'm proud to be a part of. XO

Frequently asked questions

What equipment do I need?
- TRX (can be substituted) - Dumbbells - Pull up bar - Cables and row machine (can be substituted) - Exercise bands (for home use)
I'm a beginner, is this program for me?
Yes! No matter where you are in your fitness journey, this program can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, I'll walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
How long do I have access to the program?
It's yours to keep FOREVER!
Can I do this program at home?
Yes! This program really highlights strengthening your back - the muscles we need in order to master the pull up! All of my gym equipment based exercises will have a written substitute exercise that you can do from home! You will need access to a pull up bar though.

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