Pulling Power &
Plateau Annihilation
PROGRAM OVERVIEW
Pulling Mastery is a 3‑phase specialisation program designed to take you from Clapping Pull‑Ups to a 5‑second Front Lever and finally a strict One‑Arm Pull‑Up. It is built around a 1‑day‑per‑week back specialisation day, with skill work on other days, and uses advanced techniques to break plateaus and build extreme pulling strength.
3 Phases, each lasting 10+ weeks:
- Phase 1 — Clapping Pull‑Up: builds explosive pull‑up power, weighted strength, and bicep tendon armour.
- Phase 2 — Front Lever: develops straight‑arm strength, core control, and full‑body tension.
- Phase 3 — One‑Arm Pull‑Up: converts strength into unilateral mastery.
Each phase contains
4 blocks, each adding a new technique (Rest‑Pause, Cluster Sets, Drop Sets, Overcoming Isos, Pre‑Stick Runway Partials, etc.).
Step-by-step:
- Fill in your weights and reps for each exercise in the current week's table. Only the current week's input boxes are visible.
- After finishing your workout, go to the Dashboard at the top of the page.
- Click the button that says "Mark Workout Complete" (or "Complete GVT Hybrid" / "Complete Deload" depending on your current stage). This logs your workout and updates your progress.
- After 3 completed workouts in a block, the program will automatically open the GVT Hybrid section. Mark it complete to proceed to Deload.
- After completing Deload, the next block unlocks and you can access it from the navigation or by scrolling.
- Use the Quick Navigation links at the top to jump to Warm‑Up, GVT Hybrid, Deload, Techniques, Troubleshooting, and Exercise Guide anytime.
- Blocks are locked until you finish the previous block (including GVT and Deload). Clicking a locked block will show a message.
Standard Week:
- Monday: Chest/Shoulders + skill work
- Tuesday: Legs + skill work
- Wednesday: Pulling Power Back Day (main session)
- Thursday: Rest + skill work
- Friday: Full Body + skill work
- Saturday: Conditioning + boxing
- Sunday: Rest
Every 3‑4 weeks, the Wednesday session is replaced by a
GVT Hybrid workout, followed by a 1‑2 week
Deload.
- Warm‑Up: same activation sequence every back session.
- Armour Tempo: default tempo (1‑sec explosive / 3‑sec eccentric + max tension).
- Bicep Armour Protocol: included every block to build elbow resilience.
- GVT Hybrid: high‑volume German Volume Training style workout at the end of each block.
- Deload: 1‑2 weeks at 50% load to recover and prepare for the next block.
- Techniques Used: appendix explaining each method used.
- Exercise Guide: detailed instructions and images for key exercises.
- Test Criteria & Troubleshooting: clear pass standards and fix‑it guides for each phase.
- Exercise Tracker: a dedicated tracker for all phases to log your workouts, sets, reps, and progress.
Additional files provided separately:
• Nutrition Guide — not just for the 1‑day training week; it is a lifestyle nutrition plan designed to support your entire life, health, and performance.
• Ramadan Adjustment Guide — also a lifestyle document that adapts training and nutrition during fasting periods, not only for the back day.
• Calories Calculator — measures your maintenance, surplus for lean muscle building, deficit for fat loss, and the macro‑nutrient targets you need daily to fuel your goals.
How to use: Follow the weekly layout, complete the Phase 1 blocks in order, test at the end, then move to Phase 2, then Phase 3. Always warm up first, use Armour Tempo unless stated otherwise, and respect the GVT/Deload weeks. Use the Exercise Tracker to record every session.
When you complete Phase 1, get back to me with all your data and your test results. From there, we'll review everything together and plan the next steps.
By the end of Phase 3, you will have built the strength, control, and resilience to perform 1 strict one‑arm pull‑up per arm. You will be a Pulling Master.