Pull-Up Legend: Six-week training program to achieve pull-ups in 5-15 minutes per day.

Are you a determined woman looking to conquer your first pull-up? Imagine the exhilaration and sense of accomplishment as you effortlessly pull yourself up, defying gravity with grace and grit. It's time to unleash your inner strength and embrace the challenge of achieving pull-ups!

Introducing Pull-Up Legend, a six-week training program designed to help you achieve pull-ups with 5-15 minutes of work per day. This is for women who are ready to rise to new heights. Whether you're a beginner, intermediate, or have never attempted a pull-up before, this program is your “legend” or roadmap to success.

Pull-Up Legend was born organically after fitness coaches Jenny Lam, Micki Pauley and Rachel Eslick formed an accountability group to do a daily set of pull-ups. Along with many others, they motivated and encouraged one another to keep practicing pull-ups and saw their own abilities begin to improve dramatically. Daily practice works miracles!

People shared that they were inspired and wanted to learn how to do the same thing. Many people simply needed to know where to start! This program is that and more. It’s a step-by-step breakdown of regressing and progressing pull-ups, how to build strength in your upper body and core so that pull-ups can be possible, and how to achieve multiple pull-up reps. There’s also a community to plug into so you can gain inspiration and ask questions of a kickass pull-up network.

If you can hang on a bar in a hollow body position for 30 seconds, this program is for you! If you can’t, you have your homework. Once you can, revisit this page and join the quest to achieve pull-ups!

What it is

Pull-Up Legend is a six-week training program so you can achieve pull-ups. It consists of daily pull-up skill practice, and three short training sessions per week to strengthen your upper body and core muscles. We’ll tell you what equipment to have on hand so you can perform all of the exercises exactly as we have laid them out. It’s a roadmap to show you how to get a pull-up, from the professionals who’ve helped many clients do it before.

How it works

You’ll follow the six-week detailed program to achieve a pull-up! There are two phases of progressive training to improve core and upper body strength, plus daily pull-up skill practice. Daily practice is the key to achieving a pull-up.

Who it’s for

Anyone who can do a 30-second hollow hang hold

Anyone who has dreamed of achieving pull-ups or wants to regain the skill of pull-ups

Anyone who can currently do a pull-up but wants to improve form or do multiple reps

Anyone who has access to a pull-up bar so they can practice daily

Who it’s not for

Anyone who can not do a 30-second hollow hang hold

Anyone who does not have a pull-up bar or access to one to use five days per week

Anyone with compromised overhead (shoulder) mobility, such as someone who needs shoulder surgery

Anyone with current injuries that would make it unsafe or unwise to train pull-ups

What’s included

Six weeks of instruction to help you achieve pull-ups. Three mini workouts per week so you can build upper body and core strength. Step-by-step pull-up progressions for daily practice. It’s between 5 to 15 minutes of work per day. You can keep and repeat this program forever to continue building strength and achieve more and more pull-ups.

Equipment needed

A pair of light/medium kettlebells (15-25 pounds suggested)

1 medium/heavy kettlebell (30-45 pounds suggested)

Set of super bands

Box/Bench/Chair

Pull-Up bar (in a doorway will work)

Light pair of dumbbells (optional, 8-15 pounds suggested)