Vertue Method Pull Up
A 12-week strength and skill programme designed to take you from “not yet” to a stronger, cleaner pull-up with a clear plan for what to practise each week.
What You'll Achieve
Build the strength, control and confidence needed for your first pull-up, or improve the quality of the pull-ups you already have.
Over 12 weeks, you’ll develop the key physical qualities behind the movement, including pulling strength, grip, core control and scapular strength, while improving the coordination and technique required to perform the movement well.
Workout Duration
Train 3–4 times per week for around 20–45 minutes per session.
The programme combines dedicated pull-up practice with supporting strength and conditioning, so you’re not just repeatedly attempting the movement and hoping it appears.
Each phase builds progressively, helping you accumulate strength and skill without turning every session into a max-effort test.
How You'll Train
Expect a combination of strength work, skill practice and progressive pull-up variations.
You’ll use exercises such as assisted pull-ups, eccentrics, isometric holds, hangs, rows, pulldowns, grip work and core training to build the individual components of the movement.
The programme is designed to help you understand why you’re doing each progression, so you can improve the movement systematically rather than relying on random reps.
What You'll Need
You’ll need access to:
- A pull-up bar
- Resistance bands
- Dumbbells
- A cable or lat-pulldown station if training in a gym
You can train in a gym or use a suitable outdoor pull-up bar for the skill work, with some accessory exercises adapted depending on the equipment available.
Vertue Method Pull Up
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