If you’ve ever dreamed of crushing an unassisted pull-up, this is your moment. The Women’s Health Ultimate Pull-Up Plan is a six-week strength training program designed for women, by women—created in partnership with strength coach Tina Tang, CPT. Whether you’re starting from zero or want to sharpen your existing skills, this plan will guide you step-by-step toward your strongest pull-up yet.
Ahead, you’ll find everything you need:
- A downloadable PDF of the full program
- A detailed library of every exercise in the plan with how-to instructions and form cues
- A breakdown of each of Tang’s specialized three-phase system
- Advice for how to track your progress
- Guidance on how to select weights
DOWNLOAD THE FULL STRENGTH PROGRAM PDF
Everything To Know
Tang broke down her pull-up guide into three training phases to help make the move more digestible and achievable.
Each phase features a performance test to help you gauge your progress and determine when you’re ready to move forward. At the end of two weeks of training in each phase, if you are able to complete the performance test as directed, you can move to the next phase. Some people may need longer than two weeks in a phase to master the skills and lifts—and that’s totally okay. The plan is about progression—not speed—so spend as many weeks as you need in each training block.
Program timeframe: 6 weeks (or less) | Equipment: dumbbells, pull-up bar, bodyweight straps (optional), barbell and rack (optional) | Workout length: 30-45 minutes
INSTRUCTIONS: Start with Phase 1 and complete Workouts 1, 2, and 3 on nonconsecutive days each week. Repeat the Phase 1 workouts until you can complete the performance test outlined at the end of that block—then move on to Phase 2. Repeat these instructions for Phase 2, and eventually Phase 3.
Be sure to complete the performance test before your workout but after your warm-up (which can be found here) each day. These benchmarks will tell you whether it’s time to level up or keep building your base.
Phase 1
Introduce the foundational moves and builds grip and positional strength.
Performance test: Hold your chin above the bar for at least 10 seconds.
Phase 2
Build upon the strength you developed in Phase 1 by upping your weight and spending more time under tension with eccentric and isometric exercises to increase muscular endurance.
Performance test: Control your descent from the bar with a 5-second lower.
Phase 3
Enter your heaviest block of resistance training and practice pulling yourself up from the dead hang position, ultimately finishing the program with with your full-up.
Performance test: Nail your first unassisted pull-up (or a stronger version of it than ever before).
How To Choose Your Weight Each Week
To build strength efficiently, you must progressively load your muscles with more weight week to week throughout the plan. For each exercise, use the recommended sets and reps, and follow this guide to select your dumbbells:
Exercise Library: How To Do Each Move With Proper Form
Ahead, step-by-step instructions and visuals for each strength exercise used in the Ultimate Pull-Up Plan. If you’re new to any of these moves, take a few minutes to familiarize yourself with them before starting Phase 1. Bookmark this page to return to anytime you need a quick form check or refresher throughout the program.
Workout 1
Workout 2
Workout 3
Performance Tests
Shop Tina’s Favorite Pull-Up Bars
Best Wall-Anchored Pull-Up Bar
Titan Fitness Adjustable Depth 52″ Wall Mounted Pull-Up Bar
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Iron Gym Total Upper Body Workout Bar
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CAP Barbell Power Rack Exercise Stand
Meet your trainer: Tina Tang is a certified personal trainer and the owner of Iron Strong Fitness. She focuses on helping women 40 and over add strength training into their lives. Follow her on Instagram at @ironstrongfit.
Talene Appleton is the fitness editor at Women’s Health, where she nerds out over all things fitness, nutrition, and wellness. She was previously the fitness and commerce editor at Men’s Health, where she tested and reported on the newest, buzziest fitness and wellness products to hit the market. As a NASM-certified personal trainer and Precision Nutrition-certified nutrition coach, she is passionate about supporting women at the intersections of fitness, food, and community. Talene was on the George Washington University college dance team (shout out First Ladies) before moving on to become an NBA dancer for the Washington Wizards—you can still catch her at dance classes across New York and LA in her free time. Before entering journalism full-time, Talene was a private chef for four years and still enjoys cooking for and hosting friends and family regularly.
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