Follow PJ’s weekly plan of five strength exercises and you’ll be able to check “Do a pull-up” off your fitness bucket list. “If you’re starting from a place of very little strength, you’ll need to put in about 12 weeks of work before you can expect to do a pull-up,” PJ says. “If you’ve already got a decent strength base, you’ll need closer to six weeks, and if you’re strong already, you could accomplish your first pull-up in as little as one week.” Here’s where to get started.
Hanging Shrug: 3 sets of 10 reps Bent-over Reverse Flye: 3 sets of 10 reps Assisted Pull-up: 3 sets of 5 reps (Give yourself two to three rest days between sessions.)
Bent-over Reverse Flye: 3 sets of 10 reps Ring Row: 3 sets of 10 reps Negative Pull-up: 3 sets of 5 reps