Go from zero to 5 pull-ups in 8 weeks

To get your first five clean pull-ups, you need to master the dead hang, pulling up without swinging, and lowering under control until your arms are straight. An example start from zero is 3–4 sessions a week, including an easy technique session, with 3 sets of 2–4 band-assisted pull-ups and 2–3 minutes of rest between sets. Part of the band work can be replaced with negative reps: you get to the top position from a support, then lower yourself slowly, without adding this load beyond the plan. Short ladders are first done with band assistance, and unassisted reps are counted separately.

In 1trAIner, your coach is an AI: it builds a plan around your current result, the bar you have available, and your schedule. Data from a Garmin or Apple Watch syncs automatically, and you log your rep count and the band you used in the report. After every workout, the plan is recalculated based on what you did and your notes about fatigue. The first 7 days are free, then a subscription costs 450 ₽ per month or 4999 ₽ per year, with no automatic charges.

In the first and second weeks, they learn the hang and assisted movement; in the third week, the band assistance is gradually reduced if technique holds. The fourth week is made easier; in weeks five to seven, once readiness allows, single unassisted pull-ups are added and combined into short sets. In the eighth week, volume is reduced before the test, but five reps by that point are not promised. Eight weeks is a guideline: the starting level determines the length of the preparatory phase, weight affects the load in each rep, and recovery affects the pace of its increase.