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Zero to your first pull-up in 8 weeks

A simple, progressive plan built around three short sessions a week. No fancy equipment, just a bar, a band and a lot of patience.

How much, how often, and whether the timing window is real. A calm look at the most argued-about macro.

Negatives, band work and dead hangs, arranged into a week-by-week plan you can actually stick to.

Before you buy anything, try the three free things that make the biggest difference.

Writing it down turns guesswork into progress. Here's the minimal format we use.

Easy cardio doesn't have to eat your gains. How to fit it in without overthinking it.