An eight-week, step-by-step plan toward your first strict pull-up. Chin over the bar, from straight arms, no kicking. It starts from zero, so it works even if you can’t hang from the bar for ten seconds yet.

Day one is a 20-minute test that puts you on one of three starting levels. Then three phases: hangs and shoulder blade work, then negatives and assisted pull-ups, then real attempts. You retest in week 4 and week 8, and you only move up when your numbers say so.

Every session is written out with sets, reps, hold times, tempo and rest. There are form cues for all eight movements, a 20-minute version for bad weeks, what to do after a missed week, and a follow-on plan for building from one rep toward five. Log tables for all of it.

You need a pull-up bar and a chair. Eight weeks is a plan, not a promise. Some people need longer, and the programme tells you exactly which weeks to repeat.