First Pull-up Program - The Barbell Physio

First Pull-up Program


The strength, drills, and tips you need to achieve your goal


The progressions you need to get your chin over the bar in 10 minutes a day!

Having trouble getting your chin over the bar for the first time?

Are you frustrated by lack of pull-up progress even though you’re working hard at the gym?

Pull-ups can seem elusive, frustrating, and out of reach. But with the right guidance, progressions, and consistency, you can gain the strength you need to get your first one.

There’s something incredibly empowering about pulling yourself over the bar for the first time.

We’ll help you get there.




4 weeks to your first pull-up for $21.99


Join gymnastics expert Pamela Gagnon and Dr. of Physical Therapy Zach Long in this program to get your first pull-up.

Pamela is an experienced CrossFit Games athlete and a leader in the world of gymnastics technique. Zach covers prehab and strength expertise to make sure you’re getting stronger while avoiding injury.

There are no prerequisites for this program: Anyone can work toward their first pull-up.


What you get:

  • Progressions written by the pros to build up the strength you need to get your first pull-up
  • Video demonstrations of each exercise to make sure your technique is on point
  • Workouts that last around 10 minutes each
  • 4 weeks of workouts, 6 days per week


Take a look at some of the exercises you’ll see in our First Pull-Up Program.

A manageable program you can commit to

You don’t need to have an extra 2 hours to dedicate to pull-up practice — on top of the training you’re already doing.

All it takes is 10 minutes a day, 4 times a week to complete the progressions and see results.

Step-by-step guidance for optimal results

Pull-ups are a true challenge of strength and persistence. Whether you’ve been CrossFitting for years or you’ve just encountered the pull-up bar for the first time, we’ll help you reach your goals.

Put your time and effort into a program that works. Our step-by-step progressions will help you put together the pieces and crush your goals.


I highly recommend the First Pull-Up program. The progressions are easy to follow and I was able to get my first strict pull-up in week 3 of the program! By continuing to follow the program and use the drills I learned, my strength and stamina in kipping pull-ups has greatly improved as well!


I did your pull-up program and got my first strict pull-up 2 weeks in! I’m doing it again starting at week 2 so I can keep getting stronger. I love your information and programs!


I have been doing CrossFit for almost a year now and still couldn’t quite nail down a pull-up. 5 days into the program I was able to get my first! My lats and shoulders already feel strong. The program is well written and can fit anyone!


Guaranteed Results

We’ve seen hundreds of people find success in our programs. But if you’re not happy, we’re not happy. We’ll give you a refund — no questions asked.


Ready to get that first pull-up?