Pull-ups: from zero to ten reps in 8 weeks

Why the pull-up is the ultimate upper body exercise

The pull-up is one of the most complete exercises in existence. It engages the lats, traps, rhomboids, biceps, forearms, and even the core in a single movement. It's also one of the best indicators of relative strength: if you can do 10 clean pull-ups, you have an excellent strength-to-bodyweight ratio.

Yet many gym-goers can't do a single pull-up. That's normal, and it's not about weakness — it's simply a movement that requires specific progression. At Ma Salle in Paris, you have the space and equipment to work on your pull-ups without self-consciousness, at your own pace, with no one watching.

Weeks 1 to 3: building the foundation

If you can't do a full pull-up yet, start with negative pull-ups. Step onto a box to reach the top position (chin above the bar), then lower yourself as slowly as possible — aim for 5 seconds of controlled descent. Do 4 sets of 4 to 5 reps, three times per week.

Alongside this, practice dead hangs: hang from the bar with straight arms and hold for 20 to 30 seconds. This strengthens your grip and accustoms your shoulders to the position. Add lat pulldowns (3 sets of 10 to 12 reps) and inverted rows (3 sets of 8 to 10) to build back muscles. In a private gym, you can alternate these exercises with zero wait time.

Weeks 4 to 6: your first complete pull-ups

At this stage, you should be able to do 1 to 3 pull-ups. The greasing the groove method is ideal: instead of exhausting yourself, do mini-sets throughout your session. If your max is 2 pull-ups, do single-rep sets with 2 to 3 minutes of rest, scattered between your other exercises. Aim for 10 to 15 total reps per session.

Resistance bands are an excellent tool at this phase. Loop a band over the pull-up bar, place a knee in it, and it will assist you through the bottom portion of the movement — the hardest part. Progressively reduce the band thickness over the weeks. At Ma Salle, bands of different resistance levels are available for you.

Weeks 7 to 8: reaching 10 reps

Now that you can do 4 to 6 pull-ups, it's time to increase volume. Use the pyramid method: do a set of your max, rest 2 minutes, then a set of max minus 1, rest 2 minutes, then max minus 2, and so on down to 1 rep. Example: 5-4-3-2-1 = 15 total pull-ups.

Here is the final program for the last two weeks:

• Monday: Pull-up pyramid (e.g., 6-5-4-3-2-1) + barbell rows 3x8
• Wednesday: Weighted negative pull-ups 4x4 (backpack with plate) + lat pulldown 3x10
• Friday: Max pull-up test, then sets of 60% of max with 90s rest x 5 sets

Following this program for 8 weeks in your private gym in Paris, progress is virtually guaranteed. The calm, pressure-free environment at Ma Salle lets you focus on technique — the single most important factor for pull-up progression.