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Learn How to Pullup
Beginner–IntermediateFree

Learn How to Pullup

mery
mery· Jan 2025
18athletes running this program
iOS & Android

Overview

Length
6 weeks
Days / week
2 days
Level
Beginner, Intermediate
Goal
Bodyweight Fitness, Women's
Equipment
At Home
Session length
10 min
This program was built to turn someone who cant do a single pullup, into someone who can. If you finished the 6 weeks and still cant perform a pullup, repeat the 6th week whilst adding reps until you can do bodyweight. Once you can perform bodyweight pullups, incorporate them into your program to not lose the skill.

Who it's for

Beginners new to structured strength training
Athletes focused on bodyweight fitness and women's
Athletes who can train 2 days per week
Athletes who prefer training at home with minimal equipment

Muscle engagement

Front
Back
Upper Back
40%
Lats
40%
Biceps
14.3%
Forearms
5.7%
Week 1 Workouts
#ExerciseSetsReps
1Dead Hang2AMRAP
2Scapular Pull-Up2AMRAP
#ExerciseSetsReps
1Dead Hang2AMRAP
2Scapular Pull-Up2AMRAP

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Learn How to Pullup is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 10 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Learn How to Pullup is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Learn How to Pullup is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android