Our Pull-Up Program Builds Strength Like Never Before
Our pull-up program is perfect for anyone who wants to achieve their first pull-up -- even if you're starting calisthenics with zero strength or experience.
What Will You Achieve?
The Pull Up Program helps you go from 0 to 5 pull-ups with a step-by-step system. It makes building pull-up strength easy and achievable for everyone, no matter your starting point or fitness level.
Your First Pull Up
Multiple Pull Ups
Improve Functional Fitness
Boost Confidence
Learn Proper Technique
Your First Pull Up
Multiple Pull Ups
Improve Functional Fitness
Boost Confidence
Learn Proper Technique
Benefits Of Our Pull Up Program
- Build Total Body Strength: Pull-ups are one of the best exercises for building upper-body strength, targeting your back, shoulders, arms, and core all at once.
- Improve Functional Fitness: Mastering pull-ups enhances your ability to lift, climb, and perform other daily or athletic tasks with ease.
- Boost Confidence: Achieving your first pull-up is a huge milestone that builds mental toughness and self-belief.
- Learn Proper Technique: The program ensures you develop the right form, preventing injuries and setting you up for long-term success.
- Sustainable Progress: With gradual steps and manageable workouts, you'll build strength at a pace that fits your body and schedule.
- Accessible for Everyone: Whether you're a beginner or looking to increase your pull-up count, the program is designed to meet your needs.
What Our Members Say
Clarissa Minshull
Exceptional teamwork! Malin and Daniel have made calisthenics so achievable, especially for True Beginners through to pro enthusiasts! The membership has amazing value, personalized coaches support, weekly community video meetings, many long-term and short-term programs, super active community, and more! The members they have attracted are all kind and supportive! Any skill you want to learn or progress in, you'll find the building blocks you've needed at Calixpert!
Iane Gomes
I joined Calixpert with the goal of doing my first pull up. I didn't know how to start or what workout would be the most effective. The pull up guide in their platform is great, effective, and easy to navigate. I finally achieved my first pull up after a consistent 50 days!!!!
Harley Phillips
I truly have nothing but great things to say about Calixpert! Malin and Daniel are fantastic coaches and inspiring athletes! They take the time to help everyone and respond as soon as they can. I also love that we can talk to other members of the community for feedback/support! The programs themselves are phenomenal and I am quickly seeing strength progressions into week 3 of my training!
Elisabeth Mayrl
I am glad to have subscribed to Calixpert. It has already helped me make significant progress in just 4 weeks - the pull-up guide has turned one pull-up into 5 and my core stability is much better! The programmes are very well thought out and structured and are highly recommended for both beginners and advanced users. You also have the opportunity to get motivation from a very friendly community and exchange ideas. Malin and Daniel answer questions very quickly and offer very professional support. Once a week there is also the opportunity to have questions answered via video call. I can highly recommend Calixpert to anyone who is interested in calisthenics or simply wants a good balance to their daily work!
Lara Cavander
I absolutely recommend Calixpert to anyone interested in calisthenics. The structured programmes, expert coaching, and online community provide a safe and fun way to learn new skills and get stronger. Calixpert gives me access to a range of step by step guides, online group calls and specific individualised feedback. Malin and Daniel are approachable and responsive to questions, and always encouraging. I'm new to calisthenics and have really enjoyed the programmes and support over the last month. I've gained strength and confidence, and the structure gives me a clear roadmap for training that I can stick to now and in future.
Miles Rowe
My favorite new app really like the interactive style of mutual support from members and support from coaches. The leveling up keeps me engaged in the community area, which helps me to remember to work out.
Tiada
I've been following Malin on Instagram for a while now and came across her own program. I was struggling with a plateau in my progress so I decided to give her program a try and what can I say - I love it! It's so good to have a structured plan, explanatory videos and she responds so quickly. That's another thing I really appreciate: you can ask for advice and get help with individual problems and I asked for a student discount and guess what - Malin made it happen! In general, the price-performance ratio is incredible.
Magnus Hejdenberg
Here everyone can feel welcome regardless of their level of training. Encouraging and helpful forum, even get personal help. Training programms with instructional videos and layouts make so easy to understand. Well done Calixpert!
Marika Holgersson
I love it! At calixpert you feel welcome regardless your previous experience. Malin and Daniel is present, the reply quickly and give you personal advice and pepptalk! There is a various amount of programs and always something new going on. I can really recommend Calixpert to everyone that want to try or take there bodyweight training to the next level!
Mashael Saeed
I'm having a great time training. The exercises are great and the schedule is very suitable for me. Communication is great, as is her interest and quick response. The program is very clear and I see results quickly in my body. I am grateful that I train under a trainer like this.
Jose Arturo Palacios Uribe
The use of the platform is intuitive (meaning that the designed required a lot of time, effort and intelligence). The videos provide a clear, fast and thorough explanation of the exercises. And last but not least, the commitment of the coaches to answer our question as fast and in the best way possible.
Audrey Castelli
I am a calixpert member since few months and i love it! There is guides to start calisthenics as a beginner and guide to achieve several goals: pull up, handstand, l sit, mobility... with videos to Help you. Moreover, Malin is very present, you can send her videos or questions. She always answers, motives you, tells you how to improve yourself. I already see progress! Thanks!
Camilla Flefil
I've been part of this calisthenics community for 4 months now, and it's been amazing! In this short time, I've learned my first pull-up, gone from 1 to 5 pull-ups, and I'm so close to mastering the L-sit. What I love about this program is how clear and simple everything is. The workouts are straightforward, with great video instructions, and they're quick enough to fit into any schedule. The best part is how connected you feel to the coaches. They genuinely care about your progress, give solid feedback, and really engage with the community. It's been such a positive experience, and I highly recommend it to anyone looking to get stronger and learn new skills!
Malena Benitez
Calixpert is a fantastic resource for anyone wanting to level up their fitness and strength! Before finding Malin and Daniel's programs, I struggled to stay consistent in the gym and couldn't find workouts that matched my abilities. Since starting their Female Calisthenics Beginner Course, I've seen a huge improvement in my strength and even lost weight. I'm looking forward to tackling more advanced skills like the L-Sit and Pull-Up with their guidance. But what I love most is the supportive community they've built. They're always ready to answer questions and give workout advice.
Erika Saldarriaga
I discovered Calixpert through Malin's Instagram, and it's been an amazing journey! Their guidance has helped me learn so much about calisthenics. The training programs are clear, well-structured, and super effective. Whether you're a beginner or looking to level up your skills, Calixpert is worth it. I highly recommend it!
Valerie
I am really happy with my Calixpert subscription. I was a complete beginner when I first joined, a couple of months ago, and I am already seeing progress. I like the way classes are built, easy to follow and organized! I would definitely recommend Calixpert to anyone!
Felina Schjoedt
Let me put this way: after following this program for only three weeks, I did my first ever 3 chin-ups-in-row!! This is the BEST platform if you want to learn calisthenics. No doubts. You'll have a ton of different programs (including warm-ups and wrist routines) and an amazing community with love and support. I can always ask Malin and Daniel if I have any doubts or concerns about anything in the programs. Always fast response also.
How The Pull Up Program Works
This pull up program is flexible and designed to work with your body, not against it. We take a step-by-step approach that focuses on strength, form, and gradual progress. Instead of rushing through each phase, you'll spend as much time as you need to master each level, ensuring your pull-ups are strong, safe, and consistent.
The first step is working on grip strength to help you feel comfortable holding onto the bar or rings. From there, we'll focus on building scapula strength, which is key for developing the muscles you need to progress toward your first pull-up. Each step is carefully planned to prepare your body and help you move forward with confidence.
Workout Plan For True Beginners
The first step is working on grip strength to help you feel comfortable holding onto the bar or rings. From there, we'll focus on building scapula strength, which is key for developing the muscles you need to progress toward your first pull-up. Each step is carefully planned to prepare your body and help you move forward with confidence.
From 1 to 5 Pull-Ups
If you can already do 1 pull-up but want to reach 5 unassisted reps, our pull up program will help you get there. Using our proven method, you'll build strength and endurance through short but effective sessions. With each week, you'll feel stronger and more confident as you increase your pull-up count.
Gradual Progression
By focusing on small, manageable steps, you'll build lasting strength and confidence.
Prioritized Training
The pull-up routine is done first in your workout to give it your full energy and focus.
Progress Tracking
You'll see your growth week by week, keeping you motivated to keep going.
Ready to Get Started?
Whether you're starting from scratch or building on your current ability, this pull-up program is here to guide you every step of the way. Join today and discover what you're capable of -- one pull-up at a time!
Start Free Trial TodayOne Click Away To Master Calisthenics
Everything you need to start with Calisthenics
Why You'll Love This Program
If the idea of doing a pull-up feels impossible, this guide is for you. Even if you can't hang on the bar for 30 seconds, we've planned for that. Each step builds the exact strength and skills you need to progress.
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Start from Zero
If the idea of doing a pull-up feels impossible, this guide is for you.
Clear Steps to Success
The program is built around a 7-step system that's simple to understand.
Go at Your Own Pace
Everyone progresses differently!
Short & Efficient Workouts
Each session takes only 20 minutes.
Minimal Equipment for Success
To learn your first pull-up, you'll need a resistance band and a high bar.
Perfect for Combining with Other Workouts
You can easily pair this program with any other training routine.
Got any questions?
No, you don't need to be able to do any pull-ups before starting! This program is designed for everyone, even if you have zero experience or strength. It starts with foundational exercises like building grip strength and scapula awareness before moving into full pull-ups.
The time it takes depends on your starting strength and consistency. Some people may achieve their first pull-up in as little as 6 weeks, while others might take a few months. Most of our clients learn their first pull-up within 50 days of consistent training.
To start, you'll need a resistance band, a high bar, and either a low bar or workout rings to perform all the exercises. Many of these can be found in any gym. Once you've mastered your first pull-up, you can continue to progress with just a high bar.
The program is designed to be done 3 times per week, on non-consecutive days like Monday, Wednesday, and Friday. Each session is short, taking about 20 minutes.
Absolutely! This program is tailored specifically for beginners, starting with simple exercises to build strength and confidence. It guides you step-by-step, so you'll never feel overwhelmed.
Pull-ups are a full upper-body workout, primarily targeting your back muscles, which should be the main muscles pulling you up. While your arms assist in the movement, the focus should remain on engaging your back muscles for optimal strength and control.
Yes! This program is designed to help you achieve your first pull-up and then progress to 5 unassisted pull-ups. It uses a gradual and effective system to build strength over time. Most of our clients achieve 5 pull-ups within 100-150 days of consistent training.
If you can't do a pull-up yet, don't worry! The program starts by working on grip strength and scapula strength, which are the building blocks for pull-ups. You'll use assisted exercises, resistance bands, and other modifications to gradually build your strength until you can do your first pull-up.
This program is structured to keep you moving forward at a pace that feels achievable and rewarding.
Learn More About Pull Ups
How To Do Your First Pull-Up
To do your first pull-up, you'll need to build strength gradually. Start by focusing on strengthening your grip, scapula, and back muscles. Exercises like dead hangs, scapular pulls, and jackknife pull-ups (where your feet are supported on the ground or a low bar) are great for building the necessary strength and control. When practicing, focus on pulling with your back muscles, as they are much stronger than your arms and will be the main driver of the movement. Once you've developed enough strength and confidence, you'll be ready to pull yourself up with proper form.
Muscles Worked by Pull-Ups
Pull-ups primarily work your back muscles, especially the latissimus dorsi (lats), which are responsible for pulling your body upward. They also engage your biceps, forearms, and core. The key is to focus on pulling with your back, as this is the strongest muscle group involved in the movement.
Proper Pull-Up Form
To perform a proper pull-up, start by gripping the bar with an overhand grip, keeping your hands slightly wider than shoulder-width apart. Allow your body to hang freely while engaging your core and maintaining your shoulders slightly pulled back for stability. As you initiate the pull-up, focus on driving your elbows toward your sides and pulling your chest toward the bar. Continue pulling until your chin clears the bar, making sure your body stays steady without swinging. Finally, lower yourself slowly and with control back to the starting position, as this descent builds additional strength.
How To Get Stronger To Do More Pull-Ups
To increase your pull-up strength, focus on progressive overload by gradually making your pull-up exercises more challenging over time. Incorporate movements such as assisted pull-ups, scapular pulls, and jackknife pull-ups to build your pulling power. Supporting exercises like rows, lat pulldowns, and core training also play a key role in developing the muscles required for pull-ups. Training consistently three times a week, while allowing adequate rest and recovery between sessions, ensures steady progress and prevents overtraining.
Pull-Ups vs. Chin-Ups
The main difference is the grip: pull-ups use an overhand (pronated) grip, while chin-ups use an underhand (supinated) grip. Pull-ups place more emphasis on the back muscles, particularly the lats, while chin-ups involve more bicep activation. Both are excellent exercises and complement each other well in a training program.
Pull-Ups For Strength And Muscle Growth
Pull-ups are highly effective for both strength and muscle growth. For building strength, pull-ups enhance functional upper-body power by targeting the back and core, which are essential for many movements and activities. For muscle growth, performing pull-ups with progressive overload and controlled form helps develop the lats, biceps, and forearms, making them an excellent exercise for creating a strong, muscular upper body.
Equipment Needed For Pull-Ups
Yes, you'll also benefit from a resistance band for assisted pull-ups and either a low bar or workout rings for variations. These tools help beginners build strength and adjust exercises to their level.
Why Pull-Ups Are Hard For Beginners
Pull-ups are challenging for beginners because they require strength in multiple areas: back, grip, and core. Most beginners haven't yet developed the back strength to lift their body weight, the grip strength to hold onto the bar, or the core stability needed to control the movement. On top of that, pull-ups demand that you lift your entire body weight, which can feel overwhelming if you've never practiced before. However, by breaking the movement into manageable steps and progressively building strength, anyone can overcome these challenges and achieve their first pull-up.
How Long It Takes To Get Good At Pull-Ups
The time it takes to get good at pull-ups depends on your starting strength and consistency. For most beginners, achieving the first pull-up takes about 2-3 months with regular training. Building up to 1-5 pull-ups may also take an additional 2-3 months, as it requires progressively building endurance and strength. Consistency is key -- sticking to the program and gradually increasing your strength will lead to steady progress.
Should You Do Pull-Ups Every Day?
It's not recommended to do pull-ups every day. Training 3 times per week with rest days in between is more effective because your muscles need time to recover and grow stronger. Rest is an essential part of building strength, as overtraining can lead to fatigue, slower progress, or even injury. On your rest days, focus on recovery and light activities like stretching or mobility work to support your training.
Best Grip for Pull-Ups
The best grip depends on your goals: an overhand (pronated) grip targets the back more effectively, while an underhand (supinated) grip involves more bicep activation. For beginners, an overhand grip slightly wider than shoulder-width is recommended to develop proper pulling mechanics and back strength.
Can Pull-Ups Hurt Your Shoulders?
Pull-ups can sometimes lead to shoulder discomfort or injury, typically due to incorrect technique or overtraining. To prevent injuries, always use proper form, avoiding any swinging or jerking movements that can strain the shoulders. It is important to warm up your shoulders and back with dynamic stretches or light exercises before starting your pull-up workout. Additionally, ensure your grip is neither too wide nor too narrow, as improper grip placement can place unnecessary pressure on your shoulder joints; a grip slightly wider than shoulder-width is ideal. Pay attention to how your body feels during and after pull-ups -- if you experience pain, reduce the intensity, reevaluate your technique, and adjust your grip as needed. Allowing for sufficient rest and recovery is crucial to prevent overuse injuries. With the right approach, pull-ups are a safe and highly effective exercise for building strength when executed with proper form and gradual progression.