Pull Up Program

Time to get your first pull up!

About the Program

How long will it take me?

The program is designed for 3 days per week, about 45 min per workout, and about 6-8 weeks. Total length of the program may vary based on your current level/strength. The first week or two may take a little longer as you learn the exercises, but it should get faster as you learn the exercises and no longer have to watch the videos!

What makes this different than other pull up programs?

In addition to working on drills and specific strengthening for pull ups, this program includes generalized upper body strengthening and isolation exercises for some of the rotator cuff and muscles that assist with scapular stability (aka important small muscles for overall shoulder health) to reduce risk of injury and help keep your shoulders healthy!

What equipment do I need?

You’ll need access to a pull up bar and big looped bands. If you need bands, I use Rubberbanditz 41″ bands (code LAURA10 gives you a discount). I recommend getting a 5-15 lb band for prehab/more isolated injury prevention exercises and then a heavier band or two based on your current strength.

Can I do this with my other program(s)?

You can add this to another lower body &/or core program, but I would recommend not performing another program at the same time that includes upper body work to allow proper recovery of your upper body for maximal strength gains! Remember recovery is just as important as your training to gain strength!

Will it be too hard or too easy for me?

You should be able to perform a dead hang on a bar for 10 seconds to do the program! It is designed to have some variability based on your current level (e.g. increased/decreased resistance/assistance, rep ranges, etc.). If you just got your first pull up, you can also use this program to increase your upper body strength to increase your reps, but if you can already do 6-8 unassisted pull ups with good form, it may be too easy for you. If you still have more questions, feel free to shoot me a message below!

How does the program help with form and progression?

When you purchase the program you get access to the written program and detailed individual exercise videos. These videos go into common compensations and corrections for each exercise and have a written detailed description of the exercise, common error, and corrections. To ensure progressions, you are given rep ranges and a place to track resistance/assistance and the number of reps. The goal is to either decrease assistance, increase resistance, or increase the number of reps each time you perform a specific exercise! The program allows you to easily track this so you don’t have to remember what you did the last time!

How much is it?

$40 USD. I wanted to make a more accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email paradigmofperfection@gmail.com with any questions you have!

Ready to reach your pull up goals?


I got to my first pull-up after a week and a half just by focusing on the movement itself instead of just piling up weight and not targeting the right muscles. I was able to build that mind-muscle connection that wasn’t properly activated. I was so motivated and couldn’t wait for the next training session. I really felt like I’m making good progress and that (still) keeps me going.
– IG: @__yvonn.e

I really liked the videos with explanations and exercises performed with multiple angles for viewer to learn see. Plus, I love having warm up and cool downs (normally programs just say warm up or cool down but being given specific exercises helped a lot). Even though I’m still progressing through the program, can feel strength in my assisted pull up and increased confidence!
– Mary S.

I’m still in the early stages but can already feel my upper body strength building! The program has made me more open to resistance band training as opposed to only using weights. I learned how valuable and versatile resistance bands are and will continue to use them in my workouts. The videos were also helpful and it is easy to follow. Update: I finally got my first full pull up! (Even got 2 the other day!!!) It’s super easy to continue with the program even after it’s “finished.” The frequency of the plan is perfect and can be paired with a lower-body program which is nice.
– Allison P.

I was doing some programs before, with no success of doing pull up, but this feels different. I liked how there were options for making exercises harder/easier and video explanations for what I should feel with a specific exercise. Overall, I am really satisfied because it contains a lot of shoulder exercises to build a strong and healthy shoulders and is a really professional approach.
– Dena S.

I am doing now 2 Pull ups in a row, whereas I couldn’t do one whole before starting your Program. I like that you incorporate Physiotherapeutic Methods as well. I am a Physio myself and I really like these kind of movements.
– IG: @vogel.annalena

The pull up program helped me with strengthening of the back and posterior chain muscles, which I do not otherwise use. It improved my bad posture and I am psyched! The video demonstrations were first rate. I learned new movements and woke up muscles I was not using.
– Leon P.

I finally got my first pull up! My shoulders feel a lot stronger and more than pull ups, I can actually do push ups. I liked how we can adapt the difficulty level (by reducing the assistance changing the band/not using it at all) or increase the resistance.
– Anonymous

Full disclosure, I just started it, but I am already feeling stronger and like I might be able to do a pull up someday (that was not previously something I thought was in the cards for me). So far, I feel like it’s giving me a way more balanced upper body workout than I have been doing, and I already feel more muscle tone. The videos are really helpful and having structure/a plan is huge!
– Rachel B

Legal Stuff: Pull Up Program Disclaimer

By purchasing and participating in this Pull Up Program, you understand that Laura Kummerle is a physical therapist licensed in the state of Georgia and the Owner and Founder of Paradigm of Perfection, LLC. Our purpose is to help individuals optimize their movement patterns to improve performance, whether that performance is in life or in sport.
This program is for informational and educational purposes only. The information and education provided is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis.
Although we do our best to make sure all of the information contained herein is up to date and/or accurate, we do not make any representation that all the information contained herein is accurate or free of errors at all times. We do not assume any responsibility for accuracy of the program information, or its safety or efficacy as it applies to you. You should review any and all changes to your diet, lifestyle, exercise regimen, or supplement routine with your physician or a medical professional before trying it yourself.
We do not offer any representations, guarantees, or warranties, of any variety, regarding the program in any way including, but not limited to, effectiveness, safety, harm, or results achieved as a result of your use of the program. The program is offered “AS IS” and without representations, guarantees, or warranties of any kind, including but not limited to, implied warranties of merchantability and fitness for a particular purpose, neither express nor implied, to the extent permitted by law. We are not liable for damages of any kind related to your use of the program or any information contained or discussed therein.
By using this program, you implicitly signify your agreement to all of the terms contained herein.
If you have any questions about this disclaimer, please contact Laura Kummerle at paradigmofperfection@gmail.com. Thank you.

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