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© 2025 Honcharuk Oleksandr

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

Stage goal: 10 Australian pull-ups ➔ Transition to Stage 2
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: One-Arm Pull-Up — Stage 2 (Pull-up (Neg, 5 sec temp))

Stage goal: 10 Pull-up (Neg, 5 sec temp) ➔ Transition to Stage 3
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: One-Arm Pull-Up — Stage 3 (Pull-up (With thick rubber))

Stage goal: 10 Pull-up (With thick rubber) ➔ Transition to Stage 4
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: One-Arm Pull-Up — Stage 4 (Pulling up "archer" (Archer Pull-up))

Stage goal: 10 Pulling up "archer" (Archer Pull-up) ➔ Transition to Stage 5
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: One-Arm Pull-Up — Stage 5 (Pull-ups with a towel (on one hand))

Stage goal: 10 Pull-ups with a towel (on one hand) ➔ Transition to Stage 6
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: One-Arm Pull-Up — Stage 6 (Pull-ups on one hand (With a light rubber))

Stage goal: 10 Pull-ups on one hand (With a light rubber) ➔ Transition to Stage 7
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: One-Arm Pull-Up — Stage 7 (One-arm negative pull-up (5 sec temp))

Ultimate Goal: Full Element Mastery (One-Arm Pull-Up)
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Progression Map: One-Arm Pull-Up

  • Stage 1 ➔ 2 Transition standard
    10 Australian pull-ups ➔ 1 Pull-up (Neg, 5 sec temp)
  • Stage 2 ➔ 3 Transition standard
    10 Pull-up (Neg, 5 sec temp) ➔ 1 Pull-up (With thick rubber)
  • Stage 3 ➔ 4 Transition standard
    10 Pull-up (With thick rubber) ➔ 1 Pulling up "archer" (Archer Pull-up)
  • Stage 4 ➔ 5 Transition standard
    10 Pulling up "archer" (Archer Pull-up) ➔ 1 Pull-ups with a towel (on one hand)
  • Stage 5 ➔ 6 Transition standard
    10 Pull-ups with a towel (on one hand) ➔ 1 Pull-ups on one hand (With a light rubber)
  • Stage 6 ➔ 7 Transition standard
    10 Pull-ups on one hand (With a light rubber) ➔ 1 One-arm negative pull-up (5 sec temp)
  • Stage 7 ➔ 8 Transition standard
    10 One-arm negative pull-up (5 sec temp) ➔ 1 One-arm pull-ups (Strict)
  • 🏆 Final Full Element Mastery: One-Arm Pull-Up
© 2025 Honcharuk Oleksandr
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