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Attack The Bar 3-Level Pull-up Program

Get Your First Pull-up, Breakthrough Your Pull-up Plateau, Learn How To “Attack The Bar”, & Become a BEAST at Pull-ups!

 

 

 

 

Attack The Bar 
3-Level Pull-up Program

 

Get Your First Pull-up, Breakthrough Your Pull-up Plateau, Learn How To “Attack The Bar”, & Become a BEAST at Pull-ups!

3 Multi-Level 12-week training programs that meet you at your pull-up level and help you to learn how to do pull-ups better than Linda Hamilton in Terminator 2!

 

Buy the program that matches your level OR buy the bundle for a 36-week pull-up journey!

BUY NOW!

Now through November 21st I’m offering 35% off any of the Attack the Bar Pull-up Programs or the bundle of all 3 with code BEAST!

Are you struggling to get your first pull-up?

Do you think you can’t do pull-ups?

Do you wish you could do a pull-up but don’t know where to start?

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Can you do chin-ups but can’t do a “real” (overhand grip) pull-up for the life of you?

 💪

Have you had children and lost your pre-baby ability to crush pull-ups like a pro and feel like your core muscles are taking a permanent nap?

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Have you hit a wall with your pull-ups? On a good day you can do 5 pull-ups, on a bad day you're lucky if you can squeeze out 1 or 2.

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Are bodyweight pull-ups no problem, but you hang from the bar like dead weight when you try to do a weighted pull-up?

Have no fear STRONG SISTA! 

 

You’ve come to the right place!

I have helped hundreds of women, many who thought it was IMPOSSIBLE for them to EVER do a pull-up, get their first pull-up and go on to become BEASTS at pull-ups.

 

StrongFirst Iron Maiden and proud Pull-up BEAST!

Believe it or not there was a time in my life when I did not train pull-ups and did not even KNOW that I could do a pull-up!

When I finally DID do a pull-up, (which was a neutral grip pull-up, not a “real” overhand grip, btw), I could only do 1-2 repetitions per set.

NOW, I regularly train sets of 10 repetitions, sometimes even 12 per set…

 

My max set of bodyweight pull-ups, since the last time I tested it, is 18 overhand grip pull-ups…

Even though pull-ups are one of my strengths, I did not pop out of my mother’s womb with the ability to train multiple sets of 10 pull-ups.

 

I trained for it, CONSISTENTLY. 

First I started with one pull-up and worked up to 3 and then 5 and then so forth.

AND THEN I got crazy and started to load my pull-ups and do weighted pull-ups!

I wish I could say that I remember doing pull-ups in gym class in elementary school when I was a child, but I don’t.

My clearest memory is from 2008, when I was 32 years old, and completed a neutral grip pull-up for the very first time.

At that time, I was training for my black belt in kung fu and had hired a personal trainer to help me stay strong and healthy so that I could complete my black belt.

One day I showed up to train with him and he had programmed in pull-ups for me that day.

He asked me if I could do a pull-up, and honestly I didn’t know. 

At age 32, I could not remember EVER having done a pull-up!

At that moment, I thought, “I don’t remember ever doing a pull-up, but if he thinks I’m strong enough to do one, then I must be able to do one, so we’ll see.”

With that, I responded to him,
“I don’t know… let’s see if I can!”

Notice that my mindset was NOT, “I can’t do a pull-up.” Or “I don’t think I can do this because I’ve never done it before.”

 

It was, Let’s see what I’ve got.”

Mindset is extremely important when it comes to pull-ups.

You have to have confidence that you CAN DO a pull-up, and to not be afraid of getting up over the bar.

You have to Attack The Bar.

My trainer, Isaac, picked me up to reach the bar and sure enough I completed my very first neutral grip pull-up!

It was very exciting and it motivated me to want to do more, and to keep training to be able to do more.

BUY NOW!

From there, I did pull-ups almost every time I trained, BECAUSE, in addition to mindset, consistency is also a key factor in order to build pull-up strength.

From there, my strength grew...

I started in 2008 with sets of 1 pull-up.

In 2009 this grew to sets of 3 pull-ups.

In 2011 this grew to sets of 6 pull-ups AND that same year I started to train weighted pull-ups with 10 and 15 pounds.

Then in May 2012 I discovered that I could complete 8 bodyweight pull-ups, AFTER training weighted pull-ups and my max weighted pull-up increased to 16kg...

From there, I did pull-ups almost every time I trained, BECAUSE, in addition to mindset, consistency is also a key factor in order to build pull-up strength.

From there, my strength grew...

I started in 2008 with sets of 1 pull-up.

In 2009 this grew to sets of 3 pull-ups.

In 2011 this grew to sets of 6 pull-ups AND that same year I started to train weighted pull-ups with 10 and 15 pounds.

Then in May 2012 I discovered that I could complete 8 bodyweight pull-ups, AFTER training weighted pull-ups and my max weighted pull-up increased to 16kg...

In November 2012 I discovered that my max set of bodyweight pull-ups was 12 pull-ups..

 

In November 2012 I discovered that my max set of bodyweight pull-ups was 12 pull-ups..

 

Which then increased to 14 pull-ups in August 2013..

NOW, in addition to training sets of 10 pull-ups regularly, and a max set of 18 overhand grip pull-ups, I can also do a 24kg (53lbs) pull-up on call, any day, anytime...

 

NOW, in addition to training sets of 10 pull-ups regularly, and a max set of 18 overhand grip pull-ups, I can also do a 24kg (53lbs) pull-up on call, any day, anytime...

 
 
 

...and my heaviest weighted prone grip pull-up as of the last time I tested it is 30kg (66lbs),

 

and neutral grip the last time I tested is 32kg (70lbs),

 

I even dabble in different body weight variations of the pull-up such as L-Sit pull-ups,

 

and alternating grip, explosive pull-ups,

 

I LOVE to play around with and test my strength in all variations of the pull-up because I think pull-ups are FUN!

By following the Attack the Bar pull-up program, YOU WILL TOO!

Once you master the pull-up and become a pull-up BEAST you will think pull-ups are FUN and want to test your strength with all types of pull-ups!

BUY NOW!

Not only have I trained myself to be a master of the pull-up, but I have helped many clients to achieve their goal of their first bodyweight pull-up and beyond, and even complete a 24kg (53lbs) pull-up.

Below is a montage of some of my female clients showing us that women CAN indeed do pull-ups.

 

Based upon the pull-up program that I wrote for myself, to get stronger at pull-ups, I averaged about a 2 pull-up increase per year, and a 15% increase in strength for my max weighted pull-up every 6-8 months.

HOWEVER, building this strength did not happen overnight…

It took…

Making pull-ups a priority in my training...

Proper programming...


The right balance of bodyweight pull-ups and weighted pull-up volume (once I was training both)...

Regularly training accessory core movements that are specifically related to building core strength for pull-ups such as the ab rollout and the hanging leg raise...

CONSISTENT training, dedication, and a confident, positive, “CAN-DO” mindset.

BUY NOW!

Often people ask me, “Artemis, what do you think about when you go to do a pull-up, particularly a weighed pull-up?”

My response, “I look at the bar and I think, I am going to attack that m*therf*ckin’ bar! THAT’s what I think about.”

And it works.


As women, society and the media has told us that
“Women can’t do pull-ups”.

The New York Times even wrote an article in 2012 that drove this point home: “Why Women Can’t Do Pull-ups”.

Then to add insult to injury, when the marines started to require that female recruits also do pull-ups along with the male recruits, NPR wrote an article in 2013 that emphasized women’s innate INABILITY to do pull-ups: “Marines: Female Recruits Don’t Meet New Pull-ups Standard”.

So often, when I help a female client train to be able to do her first pull-up, she will approach the bar with fear and trepidation.

Fear that society and the media has instilled in her from constantly drilling home that women lack the strength and ability to do pull-ups.

Very rarely do I have a female client who wants to do a pull-up, walk up to the bar, and attack her first pull-up, assisted or not.

A huge part of helping you to be able to do a pull-up is to instill the confidence that you can indeed do a pull-up and to
attack the flippin’ bar! 

ATTACK IT!

I always encourage my female clients, “What are you afraid of, attack the bar!  Attack that pull-up!” 

One you get a taste of victory from your first assisted or unassisted pull-up, you will want to keep training so that you can do MORE!

BUY NOW!

Do you want to learn how to be a master at the pull-up?


Do you want a pull-up program that will help you to build strength, skill, speed, explosiveness, and positive mindset for the
strongest pull-ups of your life?

The programming that I used for myself is the SAME programming I used to help hundreds of women get their first pull-up and increase their pull-up strength AND is the same programming in the "Attack The Bar" pull-up program.

The "Attack The Bar" pull-up program is a 3 Level program that will help you to become a BEAST at pull-ups.

Level 1

will help you to get your first pull-up

(read more details…).

Level 2

will help you to get stronger at bodyweight pull-ups and start doing weighted pull-ups

(read more details…).

Level 3

will help you to increase both bodyweight and weighted pull-up strength and volume and truly turn you into a pull-up BEAST

(read more details…).

Now through November 21st I’m offering 35% off any of the Attack the Bar Pull-up Programs or the bundle of all 3 with code BEAST!

Buy one or buy them all with the bundle and use code BEAST at check out!

BUY LEVEL 1 ATTACK THE BAR

$74.99

BUY NOW

BUY LEVEL 2 ATTACK THE BAR

$74.99

BUY NOW

BUY LEVEL 3 ATTACK THE BAR

$74.99

BUY NOW

BUY THE BUNDLE OF ALL 3 ATTACK THE BAR

$149

BUY NOW

What people are saying...

Liz Falcigno Marino, @thecleaneatingcouple on Instagram

I can't recommend the Attack The Bar Program enough. This is hands down the most organized, simplest, and quickest way to get to doing an unassisted pull up (s!) I went from doing pull ups with almost half my body weight in assistance to being able to do 5 unassisted pull ups completely on my own. Artemis is a great teacher, and I love the way that the program is set up. I tacked these on to the beginning of my regular training workouts, and even though it was only 5-10 minutes for a few days a week - I saw quick progress in my pullups. I've come back to it multiple times over my years of strength training! Worth every penny if you want to be able to do pull ups!

 
 
 

 

When Lisa started the "Attack The Bar" pull-up program around December 1, 2016, she had been stuck at 1 overhand/prone grip pull-up and 2 underhand/supine grip pull-ups for about a year.

In less than 12 weeks after following the "Attack The Bar" pull-up program, Lisa went from being stuck at 1 overhand/prone grip pull-up and 2 underhand/supine grip pull-ups for one year, to being able to complete four overhand/prone grip pull-ups and four underhand/supine grip pull-ups!

One of the biggest changes for her was the frequency that the program had her training pull-ups. At 5 days per week, it was more frequent than she had trained pull-ups in the past.

Read Lisa's story below...

Lisa Vormald, @birds.and.bikes on Instagram


"Thanks so much for your help. I'd gotten one pull up off and on for probably two years but it wasn't consistent. I really like the core and grip work in your program. I definitely wouldn't have started suitcase carries or leg raises and I think they made a difference. Plus negatives, which actually aren't in the program but you specifically suggested them to me in the online group in early January. I've asked so many coaches for pull up help, and I think I've read every blog post on pull ups. But this gave me a few new tools and forced me to finally be consistent and increase my pulling frequency, and now that I've seen such quick progress, I don't want to stop! :) "

January 17, 2017 (~6 weeks after starting the program)

About 6 weeks into the program, even after a break and some inconsistency over the holidays, she started to see some progress with her overhand/prone grip pull-ups and on January 17, 2017 was able to complete a set of 2 overhand grip pull-ups:

 
 

January 20, 2017 (~6 weeks after starting the program)

That same week, on January 20, 2017, Lisa tested her underhand/supine grip pull-ups and also saw progress with those and was able to complete a set of 3 underhand grip pull-ups:

About 3 weeks after that, Lisa tested her overhand/prone grip pull-ups again and this time she was able to complete a set of 3 overhand grip pull-ups (video on the left), AND, with this side-by-side comparison, you can see that she was moving through the pull with a faster, stronger pull:

 
 

March 9, 2017 (~13 weeks after starting the program)

A month later on March 9, 2017, Lisa tested her underhand/supine grip pull-ups again and this time she was able to complete a set of 4 underhand grip pull-ups and even attempted a 5th rep! I'm sure she had number 5 in there:

March 12, 2017 (~13 weeks after starting the program)

A few days later on March 12, 2017, Lisa tested her overhand/prone grip pull-ups again and this time she was able to complete a set of 4 overhand grip pull-ups!

 

With the exception of some breaks over the holidays in December 2016, Lisa stayed consistent with the program, and contacted me for coaching guidance along the way via the private Facebook group.

As a result, not only did she increase the number of pull-ups, both overhand and underhand grip, that she can complete, but also, her pull-ups are visibly stronger, faster, and smoother and she is clearly executing them with explosiveness and speed; 2 essential skills to master for a strong pull-up!

Congratulations Lisa! I can't wait to see you start training weighted pull-ups!

What people are saying...

Liz Falcigno Marino,
@thecleaneatingcouple on Instagram


I can't recommend the Attack The Bar Program enough. This is hands down the most organized, simplest, and quickest way to get to doing an unassisted pull up (s!) I went from doing pull ups with almost half my body weight in assistance to being able to do 5 unassisted pull ups completely on my own. Artemis is a great teacher, and I love the way that the program is set up. I tacked these on to the beginning of my regular training workouts, and even though it was only 5-10 minutes for a few days a week - I saw quick progress in my pullups. I've come back to it multiple times over my years of strength training! Worth every penny if you want to be able to do pull ups!

 
 
 

When Lisa started the "Attack The Bar" pull-up program around December 1, 2016, she had been stuck at 1 overhand/prone grip pull-up and 2 underhand/supine grip pull-ups for about a year.

In less than 12 weeks after following the "Attack The Bar" pull-up program, Lisa went from being stuck at 1 overhand/prone grip pull-up and 2 underhand/supine grip pull-ups for one year, to being able to complete four overhand/prone grip pull-ups and four underhand/supine grip pull-ups!

One of the biggest changes for her was the frequency that the program had her training pull-ups. At 5 days per week, it was more frequent than she had trained pull-ups in the past.

Read Lisa's story below...

Lisa Vormald,
@birds.and.bikes on Instagram


"Thanks so much for your help. I'd gotten one pull up off and on for probably two years but it wasn't consistent. I really like the core and grip work in your program. I definitely wouldn't have started suitcase carries or leg raises and I think they made a difference. Plus negatives, which actually aren't in the program but you specifically suggested them to me in the online group in early January. I've asked so many coaches for pull up help, and I think I've read every blog post on pull ups. But this gave me a few new tools and forced me to finally be consistent and increase my pulling frequency, and now that I've seen such quick progress, I don't want to stop! :) " ~Lisa V.

January 17, 2017 (~6 weeks after starting the program)

About 6 weeks into the program, even after a break and some inconsistency over the holidays, she started to see some progress with her overhand/prone grip pull-ups and on January 17, 2017 was able to complete a set of 2 overhand grip pull-ups:

 

January 20, 2017 (~6 weeks after starting the program)

That same week, on January 20, 2017, Lisa tested her underhand/supine grip pull-ups and also saw progress with those and was able to complete a set of 3 underhand grip pull-ups:

 

About 3 weeks after that, Lisa tested her overhand/prone grip pull-ups again and this time she was able to complete a set of 3 overhand grip pull-ups (video on the left), AND, with this side-by-side comparison, you can see that she was moving through the pull with a faster, stronger pull:

 

March 9, 2017 (~13 weeks after starting the program)

A month later on March 9, 2017, Lisa tested her underhand/supine grip pull-ups again and this time she was able to complete a set of 4 underhand grip pull-ups and even attempted a 5th rep! I'm sure she had number 5 in there:

 

March 12, 2017 (~13 weeks after starting the program)

A few days later on March 12, 2017, Lisa tested her overhand/prone grip pull-ups again and this time she was able to complete a set of 4 overhand grip pull-ups!

 

With the exception of some breaks over the holidays in December 2016, Lisa stayed consistent with the program, and contacted me for coaching guidance along the way via the private Facebook group.

As a result, not only did she increase the number of pull-ups, both overhand and underhand grip, that she can complete, but also, her pull-ups are visibly stronger, faster, and smoother and she is clearly executing them with explosiveness and speed; 2 essential skills to master for a strong pull-up!

Congratulations Lisa! I can't wait to see you start training weighted pull-ups!

Now through November 21st I’m offering 35% off any of the Attack the Bar Pull-up Programs or the bundle of all 3 with code BEAST!

Buy one or buy them all with the bundle and use code BEAST at check out!

BUY LEVEL 1 ATTACK THE BAR

$74.99

BUY NOW

BUY LEVEL 2 ATTACK THE BAR

$74.99

BUY NOW

BUY LEVEL 3 ATTACK THE BAR

$74.99

BUY NOW

BUY THE BUNDLE OF ALL 3 ATTACK THE BAR

$149

BUY NOW

What you get:


Lifetime access to the Attack the Bar program or programs via my custom training app. You can stop, start, and restart them anytime and keep a record of training notes in the app!


Video instruction with each exercise.


Access to the program via phone, tablet, computer, or download a .pdf.


Private Facebook group for community and support. 

Join me for this three 3-level pull-up program, and you WILL learn how to Attack The Bar!

What you get:


Lifetime access to the Attack the Bar program or programs via my custom training app. You can stop, start, and restart them anytime and keep a record of training notes in the app!


Video instruction with each exercise.


Access to the program via phone, tablet, computer, or download a .pdf.


Private Facebook group for community and support. 

Join me for this three 3-level pull-up program, and you WILL learn how to Attack The Bar!

More Details about each program...

Attack The Bar Pull-up Program Level 1  is a beginner 12-week pull-up program appropriate for people who are not able to do an unassisted bodyweight pull-up yet (with any grip) that will help you to get your first pull-up.

The program teaches essential hanging, core movements, and band assisted pull-ups to help build strength for an unassisted pull-up. Completion of the program will have you well on your way to complete at least one unassisted bodyweight pull-up (with any grip).

Attack The Bar Pull-up Program Level 2 is an intermediate 12-week pull-up program appropriate for people who are able to complete 1-3 unassisted overhand grip bodyweight pull-ups and 2-3 unassisted underhand grip or neutral grip bodyweight pull-ups who want to increase their strength with bodyweight pull-ups and start doing weighted pull-ups.

The program builds unassisted pull-up strength and volume and incorporates essential core movements for building strength and volume for unassisted pull-ups. During the last month of the program, you will have built enough strength to train a combination of both unassisted bodyweight pull-ups and weighted pull-ups.

Attack The Bar Pull-up Program Level 3 is an advanced 12-week pull-up program appropriate for people who are able to complete 5 unassisted overhand grip bodyweight pull-ups, 5 unassisted underhand grip or neutral grip bodyweight pull-ups, and must also be able to regularly complete sets of 4, 3, 3 weighted pull-ups with 10lbs.

The program builds both unassisted and weighted pull-up strength and incorporates essential core movements for building strength for unassisted and weighted pull-ups. As a result of increased unassisted and weighted pull-up strength, you will also increase your max set of unassisted bodyweight pull-ups. If you follow the first 6-weeks of the program as prescribed, then during the last 6 weeks of the program, you will experience up to a 10% increase in strength in terms of your max weighted pull-up as early as week 7 of the program.

Now through November 21st I’m offering 35% off any of the Attack the Bar Pull-up Programs or the bundle of all 3 with code BEAST!

Buy one or buy them all with the bundle and use code BEAST at check out!

BUY LEVEL 1 ATTACK THE BAR

$74.99

BUY NOW

BUY LEVEL 2 ATTACK THE BAR

$74.99

BUY NOW

BUY LEVEL 3 ATTACK THE BAR

$74.99

BUY NOW

BUY THE BUNDLE OF ALL 3 ATTACK THE BAR

$149

BUY NOW