This 8-week program is your all-in-one resource for conquering your first pull-up ever and/or becoming a pull-up repping machine.


You've seen the misinformation suggesting that certain people are genetically incapable of pulling their own bodyweight from a dead hang. I'm here to tell you, that information is inaccurate. I assure you. You can do it. 

I've coached many people to do their very first pull-up. Whether you're a male or female, you can do pull-ups.


currently struggle with strict pull-ups?

Pulling yourself from a dead-hang is very difficult without external assistance, swinging your body, or boosting yourself up.

believe that you will never be able to do a pull-up?

Doing a pull-up seems like an unachievable feat. You've read or have been told that you cannot do a pull-up, and that you will never be able to due to any number of factors.

want to do you first pull-up but don't know where to start?

You're overwhelmed because you don't even know where to begin. There's too much information, and it can be very confusing.

want to learn proper technique for strict pull-ups?

You don't just want to do a pull-up. You want to do it right. Form matters to you because you know it'll prevent injury and make you stronger.

currently do a lot of lat work (pull-downs, rows, etc.) but still can't do pull-ups?

Maybe you're strong already...really strong. You can rep out more than your body weight multiple times on the pull-down machine. However, you can't do that many pull-ups.

want to gain upper body and core strength while working toward your pull-up goals?

Being able to do pull-ups is important to you, but you want more than that. You want a program that's going to help you move better, feel better, and even make you a better athlete.

do lots of kipping pull-ups but struggle with strict ones?

"What? Kipping pull-ups don't count?"

Kipping pull-ups only count sometimes. Strict pull-ups count ALL OF THE TIME.  Strict pull-ups require more raw strength and are safer to do than kipping pull-ups. 

want to go from zero to pull-up hero?

It may not be a magic trick, but busting out pull-ups during your workout (or randomly at a party) is pretty cool. 

Show everyone you're strong.


This program was created using the exercises and routines that have helped my clients conquer their pull-ups.

While I cannot guarantee that you will be able to perform a perfect pull-up by the end of week 8, I can assure you that you will have built a strong foundation of upper body, core, and grip strength; and you will be far more confident on the pull-up bar.


8 weeks of workouts

This program is professionally designed and tested by me.

I've had great success with my clients throughout the years using programs like this one.

Each workout includes:

  • Focused warm-ups and mobility work
  • Movement prep exercises
  • Pull-up strength workouts
  • Accessory movements

Video demonstrations

Gain exclusive access to my videos. I'll demonstrate each exercise, so you don't have to search elsewhere.

You have the ability to swap an exercise with an easier or harder one. 

Mobile app and Web access

Take Pull(Up) Your Weight with you anywhere with the Semper Stronger app.

Once you purchase the program, you'll have full access to the app. Access your programs, videos, and more from the Semper Stronger app.

You can even sync your fitness trackers, wearables, and multiple health apps like MyFitnessPal.


...the girl who just wanted to be able to do one pull-up was doing ten at a time.

When I first started seeing Rebecca, I was a cardio lover who knew nothing about strength training. When we first started training, my goal was to be able to do one single pull-up. Fast forward a few months, and not only had I met my goal, but surpassed it by far. Suddenly, the girl who just wanted to be able to do one pull-up was doing ten at a time. What?! 'Till this day, that's still one of the things I am most proud of. I loved working with Rebecca because she puts more precedent on form and doing something correctly than rushing you along to something you might not be ready for. By doing this, she also sets you up to be able to work out without her guidance down the road, which I appreciated so much. 11/10 would recommend her programs if you are looking for sustained progress, knowledge, and results.


Social Media & Content Manager

...I am now starting to see my body shape changing!!! I love my program!

I have been working towards my goal of doing a pull up on my own for 2-1/2 months now.  This has always been such a challenge and it’s been a dream of mine to even do just one. With Rebecca’s help I am getting closer and feel stronger. I can tell that I am gaining strength every week because as I do other exercises or even just lift everyday items such as groceries or heavy things, I now have no problem doing so. Best of all, an added bonus is that I am now starting to see my body shape changing!!! I love my program! It’s perfect for me.



Rebecca’s pull-up training helped me slowly grow strength I could be proud of.

Rebecca’s pull-up training helped me slowly grow strength I could be proud of. Her training was gradual, consistent, and always produced results. Slowly, I stopped being surprised when I saw improvements and came to expect it, trusting her training schedule! She’s a positive, encouraging, and skilled trainer! 


Journalist & Military Historian


  • Semper Stronger Founder
  • Tactical Strength And Conditioning (TSAC-F) Coach
  • Certified Personal Trainer - 7 years of experience
  • USAW Sports Performance Coach
  • StrongFirst SFG Level II Kettlebell Coach
  • StrongFirst Iron Maiden
  • Semper Fit Trained
  • TRX Certified
  • Precision Nutrition Pn1 Certified
  • Jocko Fuel Sponsored Athlete
  • Award-Winning Fitness Industry Leader

Are you ready to pull(up) your own weight? Let's do this.


How long do the workouts take?

On average, each workout should take approximately 45 minutes.


What equipment do I need?

You will need a pull-up bar, two super bands (also called monster bands) one 1-inch and one 1/4-inch, a mini band, a PVC pipe (or similar), a set of gliders, a bench or box, a light kettlebell, and a set of moderate to heavy dumbbells or kettlebells.


How many workouts are scheduled per week?

There are four workouts per week. 


Can I start anytime, or do I have to start on a specific day?

Programs start the Monday after you purchase. If you purchase on a Monday, the program will start the following Monday.


What if I have an injury or limitation?

If you are currently experiencing any injuries or pain, it is recommended that you consult with a doctor or healthcare practitioner before beginning any exercise program. 


Will I lose access to the program after the eight weeks are up?

You will have access to the program for 4 months after the date of purchase.

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