The Ultimate pull-up Program
Build The Strength, Technique, And Confidence To Master Pull-Ups! Get Your First Pull-Up, Increase Your Reps, AND Build Full Body Strength!
A World Class Pull-Up Program That Will Help You Achieve Your Pull-Up And Strength Goals! Even If You've Tried And Failed Before!
Evelyn's Pull-Up Journey: From Pain To Six Strict Pull-Ups, AND While In Her Late 50s!
When you scroll through Instagram and see women doing pull-ups, what do you usually notice?
For most, it’s either very few women at all or only young, elite athletes in their twenties and thirties.
That’s what makes Evelyn’s story so powerful.
At nearly 60 years old, Evelyn can knock out six strict pull-ups. Anytime, Anywhere.
No gimmicks. No shortcuts. Just pure strength and technique.
Evelyn is proving that it’s never too late to build muscle, get strong, and learn pull-ups.
Not only did Evelyn get her first pull-up, she got 6 strict pull-ups, which is no small feat!
But here’s the thing. Evelyn’s journey was not easy.
When Evelyn first came to me, she had been dealing with chronic discomfort and back pain for decades.
Even everyday tasks like carrying groceries or walking her dog were a struggle.
Forget about pull-ups. Moving through daily life was tough enough.
That’s when we got to work as a team.
Following a similar training format to The Ultimate Pull-Up Program, we focused on building pull-up technique, strength, and doing pull-up progressions that are most effective for getting your first pull-up!
And we also systematically and progressively rebuilt Evelyn’s body so she could move well, feel SO much better, and achieve something she had never done before.
Evelyn didn’t just meet her goal, she CRUSHED it!
Evelyn is living proof that with the right training, people at any age can get stronger, healthier, and master pull-ups.
What You Will Achieve With This Program
The Ultimate Pull-Up Program is a world class full body pull-up program that will help you solve the many problems that are preventing you from excelling at or being able to do pull-ups in the first place.
You do NOT need to struggle to achieve your pull-up, strength, and even aesthetic goals (if relevant)! Building muscle can be a byproduct of doing this comprehensive full body program. For pull-ups to look and feel good, your entire body needs to work as a synchronized unit, hence why I made this a full body program. And I also know most people love training their legs and glutes!
You will get your first pull-up, or multiple reps. This timeline will vary from person to person.
You will build total-body strength, especially upper body and core. But don't be surprised if you also build stronger and more muscular legs and glutes as you will be training them as well!
You will improve pull-up technique, pull-up specific strength, body control and awareness.
You will improve your shoulder stability, shoulder mobility (both components matter), elbow durability, and grip.
You will learn step-by-step pull-up progressions that actually work. No, you will not JUST be doing banded pull-ups as this common mistake is holding MANY fully capable people back from achieving their pull-up goals (this program will give you a HUGE lightbulb moment ;).
You will gain confidence in your body and abilities.
Whether you are a beginner, (you should have around 3-6 months of strength training experience before doing this program but this is only my recommendation) or an advanced trainee who can already do pull-ups but wants to improve technique or learn more advanced variations, this amazing program has you covered!
What You Get With This Program/Features
Expert Guidance: Benefit from my professional coaching tips and form cues to maximize your results. You will feel like I’m there coaching you while you do the workouts. You will also soak up my 22 years of coaching experience. The first 14.5 years I coached in-person full-time. So I'm not just some random online coach. I have coached hundreds if not thousands of people from all around the world and have helped many achieve their pull-up goals. I have also presented at various well known fitness conferences and workshops, and pull-ups was my area of expertise.
In terms of my own training, I have been doing pull-ups for DECADES, and have become world class at both pull-ups and now muscle-ups. So you will definitely capitalize on my own training experience to help you get to that next level!
Structured Workouts: This is a four-phase program with incredibly well-planned workouts designed to bring you optimal pull-up and full body strength results (but with the top focus on the upper body and core). While this will absolutely vary from person to person, a general guideline for each phase is 4-8 weeks.
2-4 Workouts Per Week: In each phase you are given two different workouts. Do each workout 1-2 times per week, for a total of 2-4 workouts per week.
Time Efficient AND Effective Workouts: Each workout typically takes around 35-45 minutes to do. The overall workout length will depend on how many sets you do, if you have a customized warm-up or cool-down protocol you follow, or take longer rest.
Requires A Fairly Minimal Amount Of Equipment: All you need is a home pull-up bar (or somewhere you can do pull-ups). This is the one mandatory piece of equipment. However, in order to achieve optimal results, I recommend having access to some dumbbells or kettlebells and resistance bands. While several exercises use a TRX, and a barbell, all of these exercises are extremely modifiable and can be adapted to meet the equipment you have at your disposal (for instance, you can use dumbbells or a band in place of the barbell, and do band exercises in place of the TRX). And I can provide you with alternative options.
Comprehensive Exercise Library: Each exercise comes with VERY detailed written exercise form and coaching instructions, a video, and photo to ensure proper form and technique.
Progressive Training: The workouts in each phase are designed to become more challenging over time, ensuring continuous improvement.
Clear Modifications And Progressions: In each exercise description, I let you know how you can make the exercise easier, and also how you can make the exercise more challenging. This program is smartly structured with my guidance so you are always challenged but never overwhelmed.
MASSIVE Bonus Section: I’m also giving you a 40 page bonus section consisting of my top accessory exercises for improving grip, shoulder health and durability, elbow health and durability, and several drills for breathing and bracing. All of these exercises will help improve your ability to perform pull-ups and will help keep your body feeling good (or at least help improve how it feels). Since I’ve added these exercises into my training I’ve never felt better, and my pull-up and muscle-up performance has skyrocketed!
Easy To Follow Program: You can easily follow the workouts by using the workout charts that are in the program PDF. These workout charts include the exercise name, sets, reps, tempo, and a clickable video link.
Lifetime Access! No App Or Subscription Required: Access the program through a downloadable PDF you receive immediately after purchase. You have FOREVER access to this program! You do not need any annoying and expensive subscription, nor do you need to use an app! Many apps are super confusing to use, or often bring tech issue hassles!
Flexible Scheduling: Adapt the program to fit YOUR lifestyle and training preferences.
Do you ALSO want to build STRONG legs, glutes, and core, AND improve mobility with minimal equipment? (SAVE $37)
If so, get The Ultimate Pull-Up Program And Ultimate Lower Body And Core Program package today! This package deal includes The Ultimate Pull-Up Program And The Ultimate Lower Body And Core Program. The Ultimate Lower Body And Core Program is currently being followed by THOUSANDS of people in over 50 countries!
SAVE $37! Normally both of these programs would cost $194. But, you can enjoy both programs today for only $157. So you save $37!
Learn MORE about The Ultimate Lower Body And Core Program
SAVE $37 - GET The ultimate Pull-Up program and Ultimate Lower Body And Core Program Package for only $157!
This program is a GREAT fit for:
Experienced beginners to advanced-level individuals. You should have at least 3-6 months of strength training experience to do this program (my recommendation). If not, my Ultimate Band And Bodyweight Strength Training Program might be a great fit!
People who are looking for a lower body and core focused strength training program and prefer bodyweight, dumbbell, and band-based workouts.
Anyone looking to build badass levels of lower body and core strength and muscle tone, stability, and movement quality!
People who want to train in a smart, purposeful, and sustainable way that produces REAL results!
This program is also a great fit for runners and other athletes!
Benefits You Will Experience With This Lower Body And Core Program
Convenience: PERFECT for home or the gym as this program requires a fairly minimal amount of equipment! And you can use what you have at your disposal.
Increased Lower Body And Core Strength: Develop lower body and core strength that also translates to everyday activities. This also includes your glutes and core muscles, and muscles that are often overlooked like the hip flexors and adductors (inner thigh) muscles, lower leg and foot muscles!
Enhanced Muscle Tone: Don’t be surprised if your legs, glutes, and core muscles get stronger AND more defined (built, sculpted, shredded, jacked, toned, whatever word meets YOUR fancy)! This is a byproduct of following this program!
Better Mobility: Improve your ability to move, and quite possibly, how your body feels! Get enhanced mobility in your hips, hamstrings, ankles and more!
Improved Stability: Dramatically improve the stability throughout your lower body, hips, feet, and torso areas!
Improved Athleticism: My motto is we are all athletes! I have a “lifelong athlete” mindset. This program will help you move, perform, and feel that way!
The Ultimate Pull-Up Program Is A Great Fit For
People who want to be able to CRUSH pull-ups and are tired of struggling to achieve their pull-up goals, and want to train in a smart, purposeful, and sustainable way that produces REAL results!
Experienced beginner to advanced trainees. You should have 3-6 months of strength training experience (my recommendation anyway).
People who can already do pull-ups and want to continue to dramatically improve technique so they can do more pull-ups, heavier pull-ups (if doing weighted), learn advanced fun pull-up variations, or even get to the point where they are ready to progress to learning muscle-ups.
People who want to build full body strength and durability, but especially in the upper body and core muscles! But you will also build strong legs and glutes!
People who want to improve shoulder and elbow health and durability. This program gives you many of my top exercises for these goals.
Coaches who want to become elite at coaching pull-ups so they can deliver top results to their clients!
Why This Program Stands Out From The MANY Other Pull-Up Programs That Are out There!
The Ultimate Pull-Up Program isn’t just another fitness plan. It is a world-class workout system designed to help you finally conquer your pull-ups and unlock your true strength.
Unlike most cookie-cutter programs that barely scratch the surface, this program goes deep!
The Ultimate Pull-Up Program addresses everything most other pull-up programs ignore: exercise selection, effective progressions, technique, and programming. If one or more of these components are lacking or are incomplete, your pull-up progress will be slow or non-existent!
If pull-ups (or strength in general) are your goals, this is the program you’ve been waiting for!
Why Most People Struggle With Pull-Ups. This Includes MANY ‘’Strong’’ People
In my 22 years of coaching hundreds if not thousands of people from around the world (both in-person and online), I have seen the same mistakes being made time and time again.
These common mistakes are preventing countless fully capable individuals from achieving their pull-up goals. Whether it is getting their first pull-up ever, or being able to perform more reps, MANY people are needlessly being held back!
Many coaches I worked alongside in my 14.5 years of full time in-person coaching were also making these common pull-up mistakes. As a result, many strong and capable people made little to no progress with their pull-ups. And I’m talking for YEARS! Yes, this was SO tough for me to witness!
These glaring mistakes leave countless people stuck and frustrated and unable to get their first pull-up, or increase their reps, despite working hard.
I took all of this into account when I created The Ultimate Pull-Up Program and have put together a world class system that delivers top pull-up results!
And I can relate, because I used to struggle with pull-ups and was making many of the same mistakes I see everywhere.
Now I don’t hesitate to say I am elite when it comes to doing both pull-ups and now muscle-ups. At 45 years old, I can easily outperform most “strong” people in their 20s and 30s. This includes men.
A huge reason why I am now extremely advanced at both exercises is because I became proficient at the fundamentals, used progressions that actually work, progressed at the right pace, and made perfecting technique my mission!
This is exactly what The Ultimate Pull-Up Program delivers!
What Makes The Ultimate Pull-Up Program Different?
This program isn’t just about cranking out pull-ups with ZERO regard for form or how your body feels. This program is about building a stronger, more resilient body from head to toe.
A flawless and ‘’easy’’ pull-up requires your entire body to work as one synchronized unit, and this program ensures every piece of the puzzle is trained.
This program delivers:
Smart, proven pull-up progressions that actually work.
A clear roadmap of effective pull-up progressions and top accessory exercises that will lead you to your first pull-up (and often many more).
My expert coaching cues to troubleshoot and fix technique instantly. So you will make faster, better, and sustainable progress.
Full-body strength development, not just the upper body. The main focus will be on your upper body and core, but you will also build strength in your legs and glutes (hello lower body and glute gainz;).
This program troubleshoots the exact mistakes that are keeping people stuck, and replaces them with methods that lead to real, sustainable results.
REAL Results, Worldwide Impact
Even though I released The Ultimate Pull-Up Program back in 2017, not many days go by where I don’t receive at least one message from somebody who is following this pull-up program and has achieved their first pull-up, has set a new PR for reps or weighted pull-ups, or is at least making a LOT of progress and is very excited!
This is a HUGE reason why many thousands of people from over 92 countries worldwide are following The Ultimate Pull-Up Program, and why my program was featured in The New York Times in 2022!
Due to the detail and effectiveness of The Ultimate Pull-Up Program, many top coaches from around the world are using this program with their clients to help them achieve their pull-up goals, and to improve their coaching and programming knowledge when it comes to pull-ups.
The Bottom Line
Pull-ups don’t have to feel impossible. With the right system, they will become achievable, empowering, and exciting!
The Ultimate Pull-Up Program is the system. No matter your age, gender, or training background, even if you’ve struggled for YEARS, this program will change the game for you!
I’m incredibly proud of what The Ultimate Pull-Up Program has done for so many people, and I can’t wait for you to experience the same breakthroughs and results!
Are you ready to FINALLY achieve your pull-up goals?
Let’s go!
As I LOVE to provide some "street cred," keep reading if you want to see some of the HUNDREDS of testimonials I've received from people who are following my pull-up program, and top coaches from around the world who are using this program!
Some Testimonials From People Around The World Who Are Using The Ultimate Pull-Up Program
Jacq Hauser - Athlete
I did it! I’ve attached a photo of me doing a pull-up at the Marine Corps stand at the Minnesota State Fair (one of the largest in the US). My form was lacking, because I was so nervous I forgot what I had been practicing. I had only gotten up at the gym once prior, a few days before attempting this. It was incredibly intimidating to do this in front of an audience, which included not only the marines, but a huge number of people waiting in line for a popular food stand. They had nothing to do but watch people attempt pull-ups.
To boost my confidence, my son-in-law, in the foreground, said he would do pull-ups on the other bar, bless his heart. I finished to lots of cheers and applause. It was my goal for quite some time to do this at the Marine Corps stand before my 70th birthday, which is in a few weeks. I’ve been working towards it for a year and a half. I strongly believe that it’s not only possible but incredibly important to work on building strength as we age.
Thanks to your program, your tips and your support, I reached my goal. Next year — five. Many thanks!
Susan Sinclair - Athlete
I have been working with Meghan for just over a year. While I am in my 70s, I have always had the goal of being able to perform an unassisted pull-up. While I am not quite there yet, I have made a significant amount of progress. I have also been performing many other pull-up regressions, and other full body exercises that will help me achieve my ultimate goal.
Update: Sue can now do two unassisted chin-ups, and is SO close to being able to do her first unassisted pull-up. She’s 75 years old.
See a video of Sue's progress!
**As I cover extensively in my pull-up program, band assisted pull-ups can be extremely useful if they are executed to perfection, but they are only a small piece of the puzzle to being able to perform pull-ups.
Emily Fauser - Athlete
I did it! Ten overhand grip strict pull-ups. It’s taken me 8 months of consistent hard work, sweat, and some tears to get from zero to ten. Some of you have followed this little journey of mine on my Instagram stories. I began posting as a way to keep track of my progress and keep myself accountable, but in the process, gained a ton of encouragement from those who took time to cheer me on with kind words and messages. Thank you so much!
Pull-Ups are an incredible total body exercise involving so much more than your back. There were many different exercises I needed to do to improve my core and lumbo-pelvic stability as well as grip strength and scapular mobility.
A few months into my training, I was fortunate to find Meghan Callaway and her Ultimate Pull-up Program. I don’t mean to sound like an ad, but, I honestly don’t think I could have achieved my 10 without this program and her specific guidance. She is the real deal and I’m so grateful.
Michael Hayes - Athlete
I do pull-ups because at the age of 61 it keeps me young. I came across Meghan Callaway’s Ultimate Pull-Up Program and the video of Meghan doing pull-ups and she blew me away! She made it look so easy.
I ordered her pull-up program and it changed the way that I train. After only 3 weeks I was doing a pull-up and getting my chin over the bar.
Evelyn Jorgenson - Athlete
I am in my late 50’s, and have been working with Meghan for several years. I have always had the goal of being able to do proper pull-ups.
When I first started working with Meghan, I was barely able to perform any reps, and the reps I did were not done with very good form.
Meghan taught me that the pull-up is a full body exercise, and that the entire body needs to be working together. She also made me appreciate the importance of using proper form, mastering the basics, and following the right progressions.
Now I am able to perform multiple reps of pull-ups (up to 10 chin-ups and 6 pull-ups), and I can even perform a few advanced variations. This is incredibly empowering, and my body feels amazing.
I’ve even had other women at the gym compliment me on my pull-ups, and say that they wish they were able to do them as well.
Amanda Chesterton - Athlete and coach
Zero To Nine Pull-Ups In 1 Year!
Today we went for max reps for my pull-up …. and I got 9! 9!!!! 9 pull-ups! Why yes, I am a tad excited.
9 pull-ups is a lifetime personal best … as in I have never been able to do 9 before! And to top it off, I got to play afterwards with a variation that I had always admired but never been able to do … going side to side at the top of a pullup! I don’t even know really what to say … forever grateful to my coach Meghan Callaway.
I can say hand on heart at 48 I am the strongest I’ve ever been in my life, and that is largely due to Meghan .. her coaching, her belief in me … we make a great team, and the future is … well who knows but it’s going to be fun finding out!
Some Testimonials From Top Coaches From Around The World
Joe Gilfedder - Senior Associate Athletic Director For Sports Performance at Fordham University
I’ve Used The Ultimate Pull-Up Program With HUNDREDS Of My University Athletes
Meghan Callaway is an incredibly valuable resource for me in my development as a strength and conditioning coach to over 550 student athletes. She is one of the few coaches on social media I religiously follow to make sure I never miss a post!
Her ingenuity, attention to detail in exercise execution, and mastery of basic human movement prompted me to invest in her Ultimate Pull-up Program. As a coach to a wide array of collegiate athletes, I truly value the pull-up as a foundational movement. Controlling our body weight in space is a critical part of developing strong, injury resilient athletes.
Meghan has included numerous progressions/regressions and assistance exercises to build mastery of the pull-up no matter where you currently stand on your pull-up journey. In fact, the programs are so comprehensive, I’ve seen huge carryover to exercises outside of just pull-ups.
This book truly is the gold standard when it comes to mastering the pull-up by giving athletes the blueprint to go from Zero to Hero on Pull-ups!
Molly Galbraith - Owner At Girls Gone Strong
Meghan Callaway knows her stuff when it comes to strength training. She is a knowledgeable, experienced, and innovative coach who practices what she preaches, every day.
I have so much respect for the time Meghan has put into honing her craft, and creating this program.
I couldn’t be more excited that such a comprehensive resource like The Ultimate Pull-Up Program exists to help women achieve their goal of getting stronger and crushing their pull-ups.
Tim DiFrancesco, DPT, CSCS - Former Los Angeles Lakers Strength And Conditioning Coach (2011-2017)
The pull-up is one of the more challenging and complex movements in the gym. I rarely see it done correctly and I never see it prepared for properly. Poor form and faulty planning leads to a lack of results with this movement.
I’ve only come across one resource that has laid out a program and plan that will help you to develop results in your efforts to build a better pull-up. Don’t waste your time looking at other programs, the Ultimate Pull-Up Program is it, game over. You will learn how to build your body for the pull-up movement in a comprehensive way that takes into account far more than just your upper body.
You won’t be disappointed and you will be doing the pull-ups you’ve wanted to do thanks to Meghan and this program.
Emily Ledford - Athlete and coach
Whether you are doing lots of pull-ups or just wanting to get that first pull-up...This is the amazing program that you need.
Sure there are lots of programs out there. But I can tell you (being a trainer for so many years) there is not one like this.
There is not a single question I thought of that she hadn't answered already. It is all in the program. The tutorials are amazing the written instructions are amazing. Everything is there that you need and you are going to succeed!
Travis Pollen - Exercise science professor and personal trainer
Thorough doesn’t even begin to describe this program. Whereas many other pull-up resources concentrate solely on training the prime movers in the pull-up (e.g. the lats and biceps), Meghan takes a far more holistic approach to the movement. By addressing all of the many factors that go into pull-up performance – from upper body strength and mobility all the way down to lower body strength and everything in between – Meghan’s program provides a comprehensive recipe for pull-up domination.
Frankly, I’m blown away by the amount of information contained in this program. It’s essentially years and years of personal training experience wrapped up into a tidy 166 pages. In addition to meticulous text explanations of how to perform every exercise and the rationale for it, there’s an accompanying YouTube link to a high-quality video with Meghan demonstrating flawless technique.
With four whole training phases, The Ultimate Pull-Up Program gives you access to an unprecedented amount of programming designed specifically for mastering pull-ups. No matter whether you’re brand new to pull-ups, you’ve struggled before using other programs to achieve your first unassisted rep, or you’re just looking to become even more of a pull-up machine, I cannot recommend this program enough.
Leigh Peele, NASM, CPT - Coach, author, researcher, podcast host
Meghan Callaway is the real deal. There are very few people I’m jealous of. It’s true. For the most part, I consider myself in an individual league of excellence, and few people can touch or surpass me. But truth be told? I met my match and then some in Meghan Callaway. She is strong, moral, and kind all at the same time. She is truly what it means to be a renaissance woman.
If I was in some sort of virtual medieval time, and I had to select who I had to fight on my behalf, I’d elect Meghan Callaway.
She’s that level of nobility and strength tied in one package. If you’re looking for someone to teach and guide you through your journey, you’re lucky to land on this page and in the teachings of Callaway.
Dean Somerset, BSc. Kinesiology, CSCS, CEP - Coach
Meghan is a rare gem in the fitness industry; someone who puts in the work to learn how to get great results for her clients, leads by example with her own workouts, and looks to push the industry knowledge base forward with tried and true concepts built on creative and successful applications. She’s one of the frontrunners helping women to the foreground of strength training.
Dr John Rusin - Sports Performance Specialist Owner At Dr John Rusin
Meghan Callaway is one of the few professional coaches in the industry that not only innovates the way her clients train, but can turn around and create powerful content and programming based on real life success.
When it comes to busting the notorious woman pull-up struggle, Meghan is my go-to source.
Jon Goodman - Founder at Onlinetrainer.com, Founder at Personal Trainer Development Center
Meghan is passionate, credible, knowledgeable, diligent, and authentic. She makes her mark and leaves everything she touches better than it was before she started, whether it’s through her writing, videos, or her own programs/coaching. Anybody who works or learns from Meghan is lucky. She’s fantastic!
About Meghan Callaway: The Creator Of The
Ultimate Pull-Up Program
I have been a certified personal trainer/coach for 22 years (the first 14+ years was full time in-person), an online coach for over eight years, and an avid multi-sport athlete for most of my life.
I have helped thousands of people worldwide reach their goals, and achieve a level of strength and empowerment they didn’t even know existed.
I have also helped countless people fall in love with working out. I use a combination of very fundamental and innovative exercises, and really hammer home the importance of using proper form. I also strongly believe working out should be empowering and fun.
When it comes to my coaching, my content, and my own training, I use a “3 E” approach. I always want my clients (or people who follow my work) to feel EDUCATED, EMPOWERED, and EXCITED. The “3 E’s” have been a total game-changer for me as a coach, and as an educator.
Frequently Asked Questions
This program requires a fairly minimal amount of equipment to be followed effectively. All you need is a home pull-up bar (or somewhere you can do pull-ups). This is the one mandatory piece of equipment. However, in order to achieve optimal results, I recommend having access to some dumbbells or kettlebells and resistance bands.
While several exercises use a TRX, and a barbell, all of these exercises are extremely modifiable and can be adapted to meet the equipment you have at your disposal (for instance, you can use dumbbells or a band in place of the barbell, and do band exercises in place of the TRX). And I can provide you with alternative options.
This program can be done both at home and at the gym.
Absolutely! This program is both for home and the gym.
Yes! This program is for experienced beginners to advanced trainees. I recommend you have 3-6 months of strength training experience before doing this program, hence why I say ‘’experienced beginner.’’ But this is just my recommendation.
This program is four phases long and will meet you where YOU currently are in your pull-up and training journey. Beginners should start in phase one of this program, and progress accordingly.
I actually recommend that all people start off in phase one as each phase teaches valuable fundamentals that will benefit people of all fitness levels and abilities.
Yes. The Ultimate Pull-Up Program addresses many different components that will help you improve your current PR for reps (either in a single set or for the total number in a workout), use more weight (if you do weighted pull-ups), and perhaps most importantly, improve your pull-up form. It also includes a bonus phase where I give you 11 of my favourite advanced pull-up variations for you to sink your teeth into.
In each phase (this program has 4 phases) you are given two different workouts. Do each workout 1-2 times per week, for a total of 2-4 workouts per week.
Each workout typically takes around 35-45 minutes to do. The overall workout length will depend on how many sets you do, if you have a customized warm-up or cool-down protocol you follow, or take longer rest.
The Ultimate Pull-Up Program is four phases long.
A general guideline for following each phase is 4-8 weeks. Some phases may be faster and some slower depending on your fitness level and technical ability. It is not a race, so take your time.
Most exercises can be made more challenging by adding more resistance (or a band) or by altering the tempo.
For pull-up specific exercises/progressions, if you can hold for the recommended time or can perform the target number of reps with good form and it feels good, you can move on to the next phase’s pull-up progressions.
Follow the program as prescribed. Do not be impatient and skip key steps. This will prevent you from achieving optimal pull-up and strength results!
Yes. While the emphasis will be on the pull-up specific exercises/progressions, upper body, and core, this is a full body program. For pull-ups to look and feel good, your entire body needs to work as a synchronized unit, hence why I made this a full body program. And I also know most people love training their legs and glutes!
That being said, if you have any muscle groups (or movements) you wish to target to a larger degree, you are welcome to perform additional exercises after you have completed the recommended workout from The Ultimate Pull-Up Program or you can perform other exercises on “off days.”
While the program will absolutely address physique-related goals, you can perform additional exercises.
For each exercise I provide you with a target rep range. For instance, I might recommend 2-3 sets of 10-12 reps. No matter what form of resistance you are using (dumbbell, kettlebell, band, bodyweight, etc), you should select an amount of resistance that allows you to hit the target number of reps using good form.
As I talk about all the time, form matters! The resistance you select should feel challenging, particularly for your final few reps, but not so challenging that you can’t hit the target number of reps. Also, the resistance shouldn’t be too challenging that you aren’t able to perform 100% of your reps using good form.
As a general rule, select a resistance where at the end of the set you feel like you could have performed 1-2 more high quality reps. Remember, it is better to be conservative when you are choosing a resistance versus using too much resistance and not being able to perform the exercise correctly. Quality trumps quantity!
And for the pull-up specific exercises where it is bodyweight only (or band), you want to select a rep range or hold for a length of time that allows you to use good form, and feels good.
Yes. You can make The Ultimate Pull-Up Program your main program and can complement it with another program. Or you can follow your program and can incorporate some exercises from The Ultimate Pull-Up Program into your current program.
Also, as The Ultimate Pull-Up Program is to be followed 2-4 days per week, you can perform your program on the other days. That being said, you do not want to over-train, so make sure you take off at least 1-2 days per week. Listen to your body!
Here is an example of how you can do both my Ultimate Pull-Up Program and Ultimate Lower Body And Core Program (I offer a package deal for both programs on this website :))!
A sample training plan could be:
Monday: The Ultimate Lower Body And Core Program
Tuesday: The Ultimate Pull-Up Program
Wednesday: Off
Thursday: The Ultimate Lower Body And Core Program
Friday: The Ultimate Pull-Up Program
Saturday: The Ultimate Lower Body And Core Program
Sunday: Off
(Or you could follow The Ultimate Pull-Up Program 3/week, and The Ultimate Lower Body And Core Program 2/week).
You can also follow each program 2/week, for a total of 4 workouts per week. Again, do what works and feels best for you.
Also, you can substitute the lower body exercises in The Ultimate Pull-Up Program with some of the supplemental exercises from the bonus section of this same program. That way you will only be training your lower body on days where you are following The Ultimate Lower Body And Core Program.
Absolutely NOT! Like all of my programs, The Ultimate Pull-Up Program is for people of all genders! MANY men are using this program to achieve their pull-up and strength goals! I'd guess that at least 40% of the many thousands of people who own this program are men!
Once you purchase this program (or ANY of my programs), you will receive an email from Clickbank with an immediate download link. So you can get started right away if you like! You will also receive an email from me with a program download link.
Download The Ultimate Pull-Up Program PDF and save to your device(s), and you will have access to my program forever! There is no expiry date on this program (or any of my other programs).
If you do not see these emails be sure to check your junk folder!
No. The Ultimate Pull-Up Program NOT an app. None of my programs are apps, and for good reason!
The Ultimate Pull-Up Program is an incredibly comprehensive 200+ page PDF. Download immediately after purchase and save to your device(s), and you will have access to my program forever!
100% of the exercises in ALL of my programs come with an incredibly comprehensive written form description/my coaching tips, a video, and a photo.
In most of the apps I’ve seen, the guidance you are being given is mediocre at best. Also, very little education is being delivered, and you are often not being taught how to perform the exercises properly.
I care about substance and want you to achieve the best possible results.
Please consult your physician BEFORE beginning this or any other exercise program. The exercise programs in this book are not intended as a substitute for any exercise routine that may have been prescribed by your doctor. I also want to reinforce that this program should NOT be used if you need support for injury recovery or rehab.
**If your question is not covered here, feel free to email me at hello@meghancallawayfitness.com
100% Satisfaction Guarantee
I take my work and ability to help people extremely seriously. With all of my programs I truly left no stone unturned. Due to the overall detail and effectiveness of my programs, and the amount of excitement and empowerment that my programs produce, the money back guarantee is virtually never used.
BUT, I wanted to make sure you know that you are fully protected with my 60-DAY MONEY BACK GUARANTEE. If you are unhappy with any of my programs in any way, for up to 60 days after the date of purchase you will get a FULL refund because I care about your happiness.
Meghan Callaway
NOTE: The Ultimate Pull-Up Program is an eBook. No physical products will be shipped. After you order, you will receive an email with the book ready for you to download.
ClickBank is the retailer of products on this site. CLICKBANK® is a registered trademark of Click Sales Inc., a Delaware corporation located at 1444 S. Entertainment Ave., Suite 410 Boise, ID 83709, USA and used by permission. ClickBank’s role as retailer does not constitute an endorsement, approval or review of these products or any claim, statement or opinion used in promotion of these products.
Obligatory disclaimer: The FTC requires us to specify what “typical” results are. The truth: most people never do anything with the products they buy, so most of the time, their typical results are zero. The biggest factor is you. BUT, for those who actually USE the program, all of the success stories featured above are very typical in terms of results.
Meghan Callaway is not a physician. The contents of this product or website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. By participating in this workout program, you agree that Meghan Callaway shall not be liable or responsible for any injuries to you resulting from your participation in this workout program (whether at home, at a health club, or anywhere else).