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© 2025 Honcharuk Oleksandr

Mastery: Pull-ups — Stage 1 (Australian pull-ups)

Stage goal: 10 Australian pull-ups ➔ Transition to Stage 2
  • Shoulder girdle and elbow warm-up – 5 min
  • Pull-ups – 15
  • Bar Hang – 45 sec
  • Lat Pulldown – 15
  • Dumbbell Bicep Curl – 12
  • Wrist Curls – 20
  • Push-ups – 12

Mastery: Pull-ups — Stage 2 (Pull-ups with support (wide grip))

Stage goal: 10 Pull-ups with support (wide grip) ➔ Transition to Stage 3
  • Shoulder girdle and wrist warm-up – 5 min
  • Pull-ups – 10
  • Bar Hang – 20 sec
  • Bent-Over Barbell Row – 12
  • Hammer Curls – 12
  • Plank – 45 sec
  • Dumbbell Shoulder Press – 12

Mastery: Pull-ups — Stage 3 (Pull-ups (Isometrics, 90° as much as possible))

Stage goal: 10 Pull-ups (Isometrics, 90° as much as possible) ➔ Transition to Stage 4
  • Rotator and elbow warm-up – 5 min
  • Pull-ups – 20 sec
  • Pull-ups – 12
  • Seated Cable Row – 12
  • Barbell Bicep Curl – 12
  • Hanging Leg Raises – 15
  • Push-ups – 15

Mastery: Pull-ups — Stage 4 (Negative pull-ups (5-7 sec))

Stage goal: 10 Negative pull-ups (5-7 sec) ➔ Transition to Stage 5
  • Special elbow and scapular preparation – 5 min
  • Pull-ups – 8
  • Pull-ups – 8 to the side
  • Seated Cable Row – 10
  • Concentration Curl – 12
  • Hanging Leg Raises – 12
  • Parallel Bar Dips – 10

Mastery: Pull-ups — Stage 5 (Classic pull-ups (Narrow grip))

Stage goal: 10 Classic pull-ups (Narrow grip) ➔ Transition to Stage 6
  • Back and forearm warm-up – 5 min
  • Pull-ups – 10
  • Pull-ups – 10
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Abdominal Crunches – 45 sec
  • Barbell Bench Press – 10

Mastery: Pull-ups — Stage 6 (Classic pull-ups (Wide grip))

Stage goal: 10 Classic pull-ups (Wide grip) ➔ Transition to Stage 7
  • Shoulder and lat warm-up – 5 min
  • Pull-ups – 10
  • Pull-ups – 8
  • Lat Pulldown – 10
  • Barbell Bicep Curl – 10
  • Hanging Leg Raises – 10
  • Face Pull – 15

Mastery: Pull-ups — Stage 7 (Weighted pull-ups (Slow))

Ultimate Goal: Full Element Mastery (Pull-ups)
  • Back and strength warm-up – 5 min
  • Pull-ups – 8
  • Pull-ups – 6 to the side
  • Bent-Over Barbell Row – 8
  • Dumbbell Bicep Curl – 10
  • Bar Hang – 20 sec to the side
  • Push-ups – 20

Progression Map: Pull-ups

  • Stage 1 ➔ 2 Transition standard
    10 Australian pull-ups ➔ 1 Pull-ups with support (wide grip)
  • Stage 2 ➔ 3 Transition standard
    10 Pull-ups with support (wide grip) ➔ 1 Pull-ups (Isometrics, 90° as much as possible)
  • Stage 3 ➔ 4 Transition standard
    10 Pull-ups (Isometrics, 90° as much as possible) ➔ 1 Negative pull-ups (5-7 sec)
  • Stage 4 ➔ 5 Transition standard
    10 Negative pull-ups (5-7 sec) ➔ 1 Classic pull-ups (Narrow grip)
  • Stage 5 ➔ 6 Transition standard
    10 Classic pull-ups (Narrow grip) ➔ 1 Classic pull-ups (Wide grip)
  • Stage 6 ➔ 7 Transition standard
    10 Classic pull-ups (Wide grip) ➔ 1 Weighted pull-ups (Slow)
  • Stage 7 ➔ 8 Transition standard
    10 Weighted pull-ups (Slow) ➔ 1 Classic pull-ups (Max quantity)
  • 🏆 Final Full Element Mastery: Pull-ups
© 2025 Honcharuk Oleksandr
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