FOUR WEEK PULL UP PROGRAM | how I got my first pull up

Hey everybody! Today I'm sharing with you my exact four week pull up program, which is how I got my first pull up. This video will explain why you can't do a pull up, the difference between pull ups and chin ups, and the best exercises to strengthen the back. If you want to download my pull up progression program at home, use the link below!
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#chinups #pullupprogram #beginnerpullups

[@stephaniefitness4113]

6:42! Totally agree about the band. I used bands for months but still couldn't do 1 pull up. I started scapular and negative ups and now I'm at 10 pull ups. I'm 44 years old.

[@JustinaErcole]

That's incredible!

[@rheahalona]

This was an amazingly helpful video. I’m starting this program tomorrow. Also by the way, I’ve spent the last three days binge watching your channel. I love your mind set and approach to fitness. It’s very refreshing. Thank you!

[@davancerda]

As someone who cant even hang on a bar for more than one second, this is very inspiring

[@JustinaErcole]

They key is consistency! You got this :)

[@audhumbla6927]

I dont think any woman, even if really fit, can just do it out of nowhere, without specific practice. I never heard of a case. Men have soooo much bigger muscles, and skeleton, in the upper body then we have, and we have more weight on the booty then they do (all this is perfectly natural and as it should be, ofcourse), but yeah so theres a REASON its way harder for women! And its still hard for many men tho!

[@audhumbla6927]

i ment pull ups, not just hanging, if that wasnt obvious xD

[@nat3645]

This is literally the best video I've ever seen about pull-ups, thank you so much.

[@JustinaErcole]

You're so welcome!

[@lulasamir2794]

You made it look so easy.. I'll give your program a try💪

[@ShayPeters0n]

I did the same thing when I got my first full push up a few weeks ago. I just stopped and like looked around shocked and excited but no one was there cause just like you I was at home lol. I'll give this a try when I save up for a pull up bar!

[@JustinaErcole]

Hahaha I'm glad I'm not the only one with that reaction!

[@jjftv949]

A toddler can do a push up…

[@formosamilan9552]

hahaha i LOVE how excited and pumped you were!!! just about to start working on mine!!!

[@JustinaErcole]

You got this!

[@curlychapina]

I have just started this program, Justina! Will update in 4 weeks about the results 😊 I am super excited, thank you for this!

[@JustinaErcole]

You got this!

[@curlychapina]

I finished the program on Sunday. Sadly, still cannot do a pull up or chin up 🥲 buuuuut, I increased my number of inclined rows (with straight legs, me almost horizontal) from 8 in a row to 16 in a row! I increased my bent over row weight and also am able to do negative pull ups with overhand grip. So, a biiiig improvement! Thanks, Justina :) it was awesome to do this program while recovering from an ankle injury, having to ditch lower body days.

[@JustinaErcole]

@@curlychapina Remember that 4 weeks is a SMALL amount of time to work on pull ups and you made some amazing progress in that time! Keep at it :)

[@curlychapina]

@@JustinaErcole thank you!!! I am very proud of myself and thankful to you! I am keeping the pull up training by doing more negative ones, to increase my volume :) Will update when I can do a clean one!

[@dialaahmad1256]

I’ve been working on pull up progressions and this has inspired to work on them again! I’ve never really dove in this deep in research, nor have I worked strategies. I used to try the pull-up negatives (eccentric) but that was about it. But watching this, just inspires me to hold myself accountable with my time and to actually follow a strategy. Thank you!

[@JustinaErcole]

You're so welcome!

[@keyagupta4153]

Ahhh thanks so much for this! Now that I can comfortably do pushups, pullups are next on my list. This will be a great starting point :)

[@JustinaErcole]

Enjoy!

[@Sarah-wg5gn]

I am starting to do this workout! I really hope I can do a pull-up after completing this!

[@acdcbrody]

This makes me excited to work on my push-up goal

[@JustinaErcole]

Yay! You got this 💪🏻

[@anniwilson2534]

Firstly to the pedants commenting on chin up vs pull up - get a life! Hauling one’s own body weight above a bar - no matter what the grip - is an achievement. I loved your excitement at getting that first one! Something else that helps is wearing a weighted vest for the TRX / inverted rows. So true about ‘feeling it’ - that mind muscle link is vital. Well done!

[@JustinaErcole]

Thank you!!

[@paokpantou6021]

I will give it a go. Thanks for sharing. Greetings from Greece 🎉🎉🎉

[@JustinaErcole]

Have fun!!

[@ryandeffley7652]

10:15 - The celebratory dance is my favorite part. 😄 **Getting actual pullups seems to be a goal of every female client I train. Linda Hamilton in T2 was a big influence on that.

[@JustinaErcole]

It’s the best feeling!

[@fionaearp8032]

Wow this is so cool! Thank you so much for making the program free 🥰

[@JustinaErcole]

You're so welcome!

[@elegicc]

THANK YOU FOR THIS VIDEO I’M TRYING TO DO IT FOR A LOOONG TIME NOW and i’ll try this!

[@JustinaErcole]

You got this!

[@JackieOstick]

This is so awesome!!! Way to go!

[@JustinaErcole]

Thanks Jackie!

[@Greendwallas]

WOW! TOU GOT ME SO EXCITED, GOOD FOR YOU JUSTINA!!!👏👏👏👏👏

[@Greendwallas]

**You

[@JustinaErcole]

Thank you!

[@sattikiganguly4315]

You are seriously underated. My perspective on fitness has changed ever since I stumbled onto your channel right on the intersection of getting Covid and recovering from it. Thank you for all this work, it's appreciated. My goal currently is to do push ups - Currently I am doing incline ones and can't get more than 2 sets of 10 - used your push video as inspiration

[@JustinaErcole]

I'm so happy to hear this! Stay consistent with those push ups. Set a goal (for example: 10 reps 5x per week) and you'll get them!

[@sattikiganguly4315]

@@JustinaErcole thank you !

[@AyshaVA]

So cool omg, I've always wanted to get a pull up but I've been so inconsistent :(. Thank you so much💕

[@JustinaErcole]

You're so welcome! You got this!

[@aowyncarrillo7512]

Congratulations! It feels amazing to reach a goal like that. A few years ago I had set the goal to be able to do 10 pull ups and I actually did it. Sadly I haven’t kept training specifically for this so I have never gone above 10 but o can pretty consistently still do 7-8 so at least that’s something. I’m sure you’ll be doing 3 then 5 really soon 😊

[@JustinaErcole]

7-8 is AMAZING!

[@LiaCooper]

i never had a goal of doing pullups until ~month ago when i decided i needed to be more serious about strengthening my back--it has been a HUMBLING experience struggling with deadhangs because of my grip strength. i finally graduated to scap pulls this week xD totally snagging a copy of your program to try later this month when i have access to better equipment to do the eccentric pullups! thnx!

[@JustinaErcole]

You're very welcome Lia!

[@paolavarela8566]

Hi Justina! I’m a very big fan of your channel ! I’ve been trying to get my first pull up for a couple of weeks. I was wondering if I do have access to a gym would you advise to incorporate lat pulldowns, dumbell rows or both, which one do you think could be more effective for pull up strength? I’m already including in my program the TRX inverted rows and since grip strength is something that I struggle with a lot I’m trying hollow holds progressing every week on the time I’m hanging on the bar before adding scapular pull ups. Thanks for this video btw!

[@JustinaErcole]

Hey Paola, I think they're both great options so pick whichever one you enjoy more :)

[@paolavarela8566]

@@JustinaErcole Thank you!! ❤️❤️

[@dreamlikeeyes986]

I’ll come back to this video when it’s my goal to do a pull-up! For now, my goal is to do a full push-up this year because, like you, I “look” fit but it’s frickin embarrassing that I can’t even do a single push up 🥲 I do 10 reps 5x a day and also to strengthen my wrists (my right one had surgery 5 years ago), I do plank variations

[@JustinaErcole]

Omg I totally understand the looking fit but can’t do something simple 😂 And stick with the push ups! Consistency is key!

[@aishaalobaidi4484]

Thanks for your advices and your video😍 I hanged my pull up bar one week ago I started to do dead hang and scapular push-up but I’m suffering from my hand grip it’s very soaring. Do you have any advice to decrease the pain on my grip ?

[@JustinaErcole]

Hey! Honestly it just takes time to build up that tolerance. Gloves may help in the beginning too :)

[@Catty19748]

I'm currently on a push up journey at the moment- bothers me a lot that I can't do one properly. This will come in very useful when I do come round to pull ups....eventually😊so thankyou. Well done by the way!

[@JustinaErcole]

Thank you!

[@Annajakubowski]

Hey I am so excited to try this! Can you just clarify how I plan the workout for the week? Am I doing each move three times a week or am I dividing it where I just do each move once a week? Thanks for everything!

[@JustinaErcole]

Hi Anna! Like I said in the video, there’s a guide to download that programs it out for you. Hope that helps!

[@idaho307]

So inspiring!! My current goal is to do a push-up

[@JustinaErcole]

Stay consistent and you'll get there!

[@leydhen]

And I'm still fighting to be able to do a push up on my toes (or more than two before my shoulders gave up). So proud of you!!!!!

[@JustinaErcole]

Thank you!!

[@erinphang6455]

Thank you for this! I have been doing this program (in a lesser frequency, about two times per week) and I moved on to the next progression when I think I am ready. I am now on week 4 and I'm so happy when I could do the 10 seconds descent (even though I could only do 2 full reps). I have a question, how do you do your breathing during all the exercises? Especially during the descent. I found myself holding my breath too much! Please help! Thanks again!

[@JustinaErcole]

Hey Erin, you typically want to exhale on the "harder" part of a movement. Or when you're working against gravity. For the 10s descent specifically, I let out a few little "psst"s as I go down to help keep my core engaged. Hopefully that makes sense lol

[@Bouncybear127]

Thanks for this guide! Can you explain the difference btwn the TRX inverted row vs the chin up? They look kinda similar and I wanna make sure I’m doing both right. Thank you!

[@JustinaErcole]

You’re so welcome! The inverted row is a horizontal pull and chin up is vertical. So think with the chin up like you’re sliding up and down a wall. Hope that helps!

[@Bouncybear127]

@@JustinaErcole Awesome. I'll try this out. Thank you!

[@lupebutterfly9161]

Great video, thanks. Where do I find the program? Thx

[@Shadowcat2503]

I got chin ups slightly (still not great but I'm sure I can perform at least one rep and a bit) but I'm seriously struggling with pull-ups. 😢 I've worked so hard over the last years, and I even thought I was almost there at one moment when for some days I could do one, then even that little improvement reverted and now it seems like everything I do makes it worse. I've tried to switch from band assisted to negative and chair assisted, I can't do dumbbell rows the way you do because of lower back issues, but I do them lying down on a high bench... I haven't trained only the back everyday, to be fair, I try to train also push and lower body as much as my bad lower back allows.. but after over three years of efforts shouldn't I be improving rather than regressing? What am I doing wrong? 😢

[@JustinaErcole]

Hey! Kudos to you for consistency! It's really hard to me to weigh in without actually working with you. I would suggest if this goal is really important to you, hire a coach to help with form and troubleshooting :)

[@rumb_and_coke]

Love that you were watching Taylor during your workouts!

[@JustinaErcole]

Haha I always put on some KZbin for inspo when I'm in the little gym!

[@giuliaduminuco1757]

Hi Justina! Thanks for the great content. Would it work anyway to merge all the weekly exercises in one session if we cannot commit on a daily basis?

[@JustinaErcole]

Hey! So I did this 3x per week, not daily. If you can only commit to once a week that’s totally fine! It will just take longer to reach your goal. And if you download the workout plan, the exercises don’t change within the week or really much throughout the month. Hope that helps!

[@giuliaduminuco1757]

@@JustinaErcole thank you!

[@giuliaduminuco1757]

@@JustinaErcole hey Justina, me again 😂 hope you had a lovely Christmas break. I'm doing your pull up schedule once a week as mentioned above (and having great fun)..as you can guess I'm not there yet, would you suggest to repeat everything from week 1 until I manage to performe at least one? Thank you!

[@JustinaErcole]

@@giuliaduminuco1757 so glad you're enjoying it! If you want to start back at week one, just make sure you're progressing the exercise to your current strength (weight, reps, holds, etc.) Hopefully that makes sense!

[@giuliaduminuco1757]

@@JustinaErcole it makes perfect sense, thank you, have a good 2022!

[@narashikamaru0]

How can i incorporate this with my regular strength training schedule? I do lower upper lower upper full body If i added this, it would be all containing upper body back focused. Is this ok for at least one month?

[@JustinaErcole]

This 100% depends on your goals! If you want a pull up as quickly as possible and that's your number one goal, then I would switch your upper body days to primarily pull focused. Otherwise just make sure you're adding these exercises in during your week.

[@michellesmirnova4471]

Currently wanting to improve my push-ups! Before I couldn’t even do knee push-ups, but after some exercises I was able to do 6 of them, which was a huge feat for me (I was mostly focusing on upper body strength in general since I had pretty much never done that) I kinda dropped my program after that due to some assholes in the community, but I might slowly try to practice into the full push-ups. Unfortunately I don’t entirely have the ability to do inclines, I’ve tried in the past but even the chairs I have just aren’t suited for it. Is there anything else you recommend? Maybe similarly to what you did here with the focus on the eccentric motion? I’m not really looking for a quick way to progress, just something that “works”. Overall I am definitely excited to try this type of program once pull-ups becomes a goal, right now I’m quite far from that stage. But I really enjoy calisthenics so I definitely want to be able to do these types of things!

[@JustinaErcole]

Hey Michelle! I have an entire video on push ups that would really help you. I recommend doing the “lower push ups” to help build up some strength :)

[@michellesmirnova4471]

@@JustinaErcole Thank you, really appreciate it ☺️

[@narashikamaru0]

I started this program yesterday So i did ot twice i am in the first week and i never felt my back muscles like now 💪 But one thing that discouraged me a bit is that i wasn't able to do the negative pull up not even for 1 second i do not know if it is me or the box i used was a bit short !

[@JustinaErcole]

You probably just don't have the strength yet, which is totally fine! Try using a band to give you a little help for now until you're strong enough for the other variation :)

[@narashikamaru0]

@JustinaErcole i was relatively ok with scapular pull up I am doing these every day for 5 days the first week is this right ? Or should i do it every other day?

[@kristv289]

Amazing 👍

[@JustinaErcole]

Thank you!

[@liajustlia2250]

Hey can you give me a list on the equipment needed for the program. Can't wait to challenge myself

[@JustinaErcole]

If you watch the video you'll see you just need a set of weights, a pull up bar, and an optional TRX or squat rack. It's also all broken down in the guide I mentioned in the video!

[@tovameguira6381]

I reallyyyy wanna do a pull-up but I don’t have access to a bar, or a trx!! I only have weights and bands. What can I do? I’m also working on my handstands 🤩

[@JustinaErcole]

You can do lots of rowing exercises to strengthen your back, but honestly without at least a pull up bar it will be really difficult to get a pull up. You can buy one for like $20 on Amazon if you really want to work on your pull ups!

[@tovameguira6381]

@@JustinaErcole haha yess, no pull up bar, no pull ups 😂😂. Yup I just need to find somewhere to hang it! Thank you for the tips 🤩

[@lindsaybienick726]

How many times a week do you do this routine

[@JustinaErcole]

I did this 3x per week.

[@healthbygalit]

Hey! How many days a week did you do this routine for?

[@JustinaErcole]

Three!

[@healthbygalit]

@@JustinaErcole thank you!

[@chantaldobson713]

What is that rope called? I'd love to have one installed but I'm worried my walls aren't strong enough 😂

[@JustinaErcole]

It’s a TRX!

[@wascot2910]

How many times per week do you do these 5 exercises? Cant see anything about that in the program💗

[@JustinaErcole]

Completely up do you! I did them 3x per week.

[@wascot2910]

@@JustinaErcole Ah perfect! I can do 5 reps with 10sec descend negatives/excentric pullups but no more in one session! Is this good or should i do more (sets) with faster descend!? Its hard to get what I feel is enough volume when the exercise like this one is so difficult and hard to preform! Any tips?

[@garimakumari3356]

now you can clean the form maybe the next progression

[@JustinaErcole]

Yep. Just like anyone learning anything, form isn’t perfect immediately.

[@d.s.4603]

But did you only excel the chin up? I am confused as the title says pull up…?

[@JustinaErcole]

First of all, there’s a clip of a pull up in the video. Secondly, this is incredibly insulting to me and anyone who works toward the goal of pulling their body up. Who cares if I take an underhand or overhand grip?

[@BorisNVM]

GURL THOSE ARMS

[@minadopaul8287]

Well done. I am a bit if a purist. So you did chin ups but no pull ups yet? Congrats either way

[@JustinaErcole]

I got both.

[@cetriyasArtnComicsChannel]

love the hair :) though exercise every day wouldn't be easy to maintain it. Would like more thoughts on calisthenics

[@JustinaErcole]

Thanks! And if you watch the video, I state that the program is designed for 3x per week. It was actually incredibly easy to maintain. As far as calisthenics, I don’t have a dedicated video to them but I think relative strength exercises are great!

[@mayashomarieh7941]

How are your pull ups now?❤

[@JustinaErcole]

I can do 3 in a row! Had to take a break for a bit due to a shoulder injury but I’m back at em 💪🏻

[@Dk_Ks23]

Women’s upper body strength is this bad?

[@JustinaErcole]

What?

[@josepha5885]

I workout 4 days a week, I haven't tried a pull up or chin up since I was in high school.

[@hayesdabney]

Everytime I move my ass _anywhere_ I do a pull up. Nuff said.

[@JustinaErcole]

AMEN

[@idaboske7387]

Not me here thinking they were T-rex chin ups 😅

[@JustinaErcole]

Not me here thinking who the heck cares

[@jimmychafins]

You did a chin up…not a pull up

[@JustinaErcole]

And I also showed a pull up in the video. Relax.