It was my 7th-grade Presidential Physical Fitness Test.

I hopped up on the bar, pulled with all my might… and couldn’t do a single one.

My PE teacher took pity on me and gave me credit for one—even though I didn’t earn it 🙂

Honestly, I don’t have the natural build for pull-ups. But over the years, I’ve used methods like those in Operation Pull-Up: 28-Day Challenge (new and updated for 2025) to go from zero to 13 strict pull-ups in a single set.

Now, I want to help you do the same.

This weekend, you can get the 28-Day Challenge for free when you pick up a copy of Warrior Flow Isometrics 2.0:

–> Warrior Flow Isometrics 2.0 + Operation Pull Up 28-day Challenge

If you’re starting from scratch, this program will build the strength and mechanics to get your first pull-up.

Here’s an example from the beginner track:

Track 1: Beginner (0 Pull-Ups)

Goal: Build foundational pulling strength and proper mechanics.

Day 1:

• Hollow hold on the floor: 3 x 25 seconds
• Ring/TRX rows: 3 x 12–14 reps
• Partner/self-assisted pull-ups: 4 x 5 (use less assistance than Week 1)

Day 2:

• Hollow hold on the bar: 3 x 20 seconds
• Active negatives: 4 x 3 reps (5–8 seconds per rep)
• Flexed-arm hangs: 3 x 15–18 seconds

Day 3:

• Self-assisted pull-ups: 4 x 5
• Hollow hold on the bar: 3 x 15–20 seconds
• Ring/TRX rows: 4 x 10

Already knocking out pull-ups? Here’s a sample from the advanced track:

Track 4: Advanced (9–12 Pull-Ups)

Goal: Progress to 13–15 pull-ups with added resistance and endurance ladders.

Day 1:

• Pull-up ladders: 9, 8, 7, 7, 6 (total: 37 reps)
• Hollow hold on the bar: 3 x 25 seconds

Day 2:

• Pull-up ladders: 9, 8, 7, 7, 7 (total: 38 reps)
• Flexed-arm hangs: 3 x 18 seconds

Day 3:

• Weighted pull-ups: 4 x 3 (light-moderate weight)
• Hollow hold on the bar: 3 x 25 seconds
• Active negatives: 3 x 5 reps

To make this program even better, my trainer Alex—who is great at pull-ups—helped with the videos for the advanced workouts, so you’ll get clear demonstrations.

No matter where you’re starting, this 28-Day Challenge will get you moving, and you can repeat it until you hit 20 pull-ups.

Learn more and get it here while it’s free this weekend with Warrior Flow Isometrics 2.0:

–> Warrior Flow Isometrics 2.0 + Operation Pull Up 28-day Challenge

Have an awesome weekend,

Forest Vance, MS
Kettlebell Expert | 200-hr Registered Yoga Teacher
ForestVanceTraining.com