A bar, the floor, and eight weeks to your first pull-up
Everything here is bodyweight or a pull-up bar, and nothing is harder than a beginner can actually do. There are no pull-ups in the plan — that is the point. A pull-up is what you are building towards, so the pulling work is the road to it: dead hangs for the grip, scapular pull-ups for the shoulder blades, inverted rows for the strength and top holds for the finish. Three sessions a week, eight weeks, the same movements throughout while the volume grows. Find a bar in a park and you have everything you need.
AI-drafted This program was written by AI, not taken from a published plan.
The plan below is this program adapted to your settings. Change anything and it recalculates — exercises, working weights and volume. Every week is written out: load climbs, accessories rotate, and deload weeks are marked.
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