The Ultimate Guide To Pull Up Mastery

(even if you can't currently do any)

The average dad can’t do a single pull up.

I don’t want you to be average.

Look, I get it. You’re busy. You’ve got kids, work, responsibilities piling up. The last thing you want is to feel weak on top of everything else. But that’s exactly what’s happening to most dads right now. They can’t do a single pull up. They can’t pick up their kids and feel strong. They can’t look in the mirror and feel confident about their body.

And here’s the thing that really gets me: it doesn’t have to be this way.

Pull ups aren’t some impossible feat reserved for gym bros and fitness influencers. They’re a fundamental measure of strength that every dad should be able to achieve. When you can do a pull up, everything changes. Your confidence goes up. Your energy improves. Your kids see you as someone who’s capable, strong, and in control of their body.

But most dads approach pull ups all wrong.

They try to do one. They can’t. They get frustrated and give up. Or worse, they keep trying the same thing over and over, wondering why they’re not making progress. The problem isn’t that they’re weak. The problem is they don’t have a system.

In this newsletter, I’m going to give you the exact roadmap to pull up mastery. This isn’t theory. This is what actually works. This is what I’ve used with hundreds of dads who went from zero pull ups to 10, 15, even 20 reps. And it all starts with understanding that pull ups are a skill you build, not a test of your current strength.

By the end of this, you’ll have a clear path forward. You’ll know exactly what to do, in what order, and why it matters. No guessing. No wasted time. Just results.

Note: If you want a FREE 14 Day Pull Up Programme designed to help you get your FIRST ever rep or double the number of reps you can currently do, hit the button below….

Now let’s get into the post…

What You’ve Been Doing Wrong (And Why It Matters)

Here’s the problem with how most dads approach pull ups: they treat it like a one time event instead of a progression.

They walk up to the bar, try to do a pull up, fail, and then either give up or keep trying the same thing. No progression. No plan. Just hope.

This is why most dads fail.

Pull ups require a system. They require you to build strength in a specific order, using specific exercises, with specific progressions. When you skip steps or try to rush the process, you hit a wall. Your body doesn’t have the foundation it needs to progress.

I worked with a dad named Mike a few months back. He’d been trying to do pull ups for years. He’d go to the gym, jump on the bar, fail, and then feel like shit about himself. He’d tried everything. Resistance bands. Assisted machines. YouTube videos. Nothing stuck because he didn’t have a plan.

When we started working together, the first thing I did was take him back to basics. We started with scapular pulls. Then we moved to negative pull ups. Then band assisted pull ups. Each step built on the last one. Within 12 weeks, Mike went from zero pull ups to 8 solid reps. Not because he got stronger overnight. But because he followed a system.

Pull ups aren’t about willpower or genetics. They’re about having the right progression. They’re about building strength in the right order so your body can actually do the movement.

Most dads skip the foundation work. They want to jump straight to pull ups. But that’s like trying to build a house without laying the foundation first. It doesn’t work.

The Dad Pull Up Progression System is different.

It’s built on the idea that every dad, no matter where they’re starting from, can build pull up strength if they follow the right steps in the right order. It’s not complicated. It’s not fancy. It’s just effective.

Each step builds on the last one. Each step removes a barrier. Each step gets you closer to your goal. And the best part? You can do this at home, in a gym, or anywhere you have a pull up bar.

Your 7 Step Dad Pull Up Mastery System

Here’s the truth: consistency beats complexity every single time.

You don’t need the perfect program. You don’t need to spend hours in the gym. You need a clear path forward and the discipline to follow it. That’s it.

What I’m about to share with you is the exact system I use with my clients. It works. It’s been tested. And it will work for you if you actually do it.

Step 1: Master Scapular Pulls

A scapular pull is a small movement where you hang from the bar and pull your shoulder blades down and back, lifting your body just an inch or two. It’s not a full pull up. It’s the foundation of a pull up.

This movement teaches your body how to engage your lats and shoulders. It builds the neural connection. It preps your body for the real work ahead.

Do 3 sets of 5 to 10 reps. Hang from the bar, pull your shoulders down, hold for a second, and lower back down. That’s one rep. Simple. Effective.

Step 2: Train Complementary Pulling Movements

Here’s what most people miss: pull ups don’t exist in a vacuum.

You need to build strength in the supporting muscles. Rows, lat pulldowns, and other pulling movements all contribute to pull up strength. They build your back, your lats, your shoulders. They make the pull up easier.

Think of it like this. If pull ups are the main event, rows are the training camp. You’re building the strength you need to succeed.

Do bar rows, ring rows, or machine rows 2 to 3 times per week. Aim for 3 sets of 8 to 12 reps. The goal is volume and consistency. You’re building muscle. You’re building strength. You’re building the foundation for pull ups.

Step 3: Progress to Negative Pull Ups

Now we’re getting serious.

A negative pull up is where you jump up to the top of the pull up position and then lower yourself down slowly. You’re fighting gravity the whole way. This builds eccentric strength, which is the strongest type of strength your body can produce.

Here’s why this matters: your body is stronger when it’s lowering weight than when it’s lifting it. So by training negatives, you’re training the strongest version of yourself. You’re building the neural pathways. You’re preparing your body for the real pull up.

Do 3 to 5 sets of 3 to 5 reps. Jump to the top, take 3 to 5 seconds to lower yourself down. Rest 2 to 3 minutes between sets. This is hard work. But it works.

Step 4: Add Band Assisted Pull Ups

You’re getting close now.

Band assisted pull ups are the bridge between negatives and full pull ups. You loop a resistance band around the bar and step into it. The band provides assistance, but less than the machine did. You’re doing more of the work yourself.

Start with a thicker band that provides more assistance. Do 3 sets of 3 to 5 reps. Your goal is to gradually move to thinner bands over the course of a few weeks. Each week, you’re doing more of the work. Each week, you’re getting stronger.

Step 5: Use the Ladder Method

Once you can do a few pull ups, the ladder method is a game changer.

Here’s how it works. You do 1 pull up, rest 5 to 10 seconds. Then 2 pull ups, rest 5 to 10 seconds. Then 3 pull ups, rest 5 to 10 seconds. Then repeat. You’re doing 12 total reps, but you’re breaking them up into smaller sets so you can do more volume.

Do this 1 to 2 times per week. It builds volume. It builds strength. It builds consistency. And because you’re breaking it up into smaller sets, it doesn’t feel as hard as doing 12 reps straight.

Step 6: Add Weighted Pull Ups

This is where you separate yourself from the average dad.

Once you can do 10 or more pull ups, it’s time to add weight. You can use a dip belt, a weight vest, or even hold a dumbbell between your feet. The goal is to add resistance and continue building strength.

Start with just 5 to 10 pounds. Do 3 to 5 sets of 3 to 5 reps. Your goal is to gradually increase the weight over time. This is advanced training. This is where you build real strength.

I do weighted pull ups with my kids’ body weight. My son weighs 15 kilos. I can do pull ups with him on my back. That’s the goal. That’s the vision. That’s what’s possible when you follow the system.

Step 7: Optimize Body Composition

Here’s the final piece of the puzzle: lose body fat.

The leaner you are, the easier pull ups become. Why? Because you have less weight to lift. It’s simple physics.

Focus on eating more protein and reducing junk food and alcohol. Get your nutrition dialed in. Lose the excess fat. Your pull ups will improve immediately.

This isn’t about being shredded. It’s about being lean enough that your pull ups feel easier. It’s about removing the barrier that extra body fat creates.

Now here’s the thing. You can follow this system perfectly and still struggle if your nutrition isn’t locked in. That’s where most dads fall short. They do the training but ignore the diet side of things.

If you’re serious about transforming your body and building pull up strength, you need both pieces of the puzzle.

That’s why you should grab the FREE 14 Day Dad Strong Pull Up Challenge.

Here’s what you get:

• 14 days of structured training

• Video breakdowns of every session

• Specific protocols and techniques that actually work

• A program that takes 5-10 minutes (no excuses)

All you need is a pull-up bar and the decision to stop letting yourself go.