Phase 1 Dashboard Block 1, Week 1: 0/3 completed

PHASE 1 : MASTERING THE CLAPPING PULL‑UP

Goal : 5 clean clapping pull‑ups with controlled 3‑sec lower
Quick Navigation:
Block 1 Block 2 Block 3 Block 4 Warm‑Up GVT Hybrid Deload Techniques Used Exercise Guide
Block 1 (Weeks 1‑3) : Base Session
⬆ Start workout with Warm‑Up
ExerciseSets x Reps / DurationNotes
Rest: Heavy sets 2‑4 min · All others 60‑90 sec
Weighted Pull‑Up (5RM)3 x 5
W1
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  • Armour Tempo
Speed Pull‑Ups2 x to failure
W1
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  • Explosive 1‑sec up, 1‑sec down
  • Max bar speed
Heavy 1‑Arm DB Row (5RM)3 x 5/arm
W1
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  • Armour Tempo
  • 2‑sec squeeze at top
Bicep Armour Protocol
a) Supinated Chin‑Up (Weighted)2 x 5‑8
W1
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  • Armour Tempo
  • Close grip, palms facing you
  • Squeeze at top
Assisted 1‑Arm Dead Hang2 x max/arm
W1
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  • Duration: to failure
GVT Hybrid (end of every block) — Separate day. Follow with 1‑2 weeks Deload.
Block 2 (Weeks 4‑6) : Add Rest‑Pause (main) + Rest‑Pause (biceps)
⬆ Start workout with Warm‑Up
ExerciseSets x Reps / DurationNotes
Rest: Heavy sets 2‑4 min · All others 60‑90 sec
Weighted Pull‑Up (5RM)3 x 5
W4
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  • Armour Tempo
  • Last set: Rest‑Pause — after failure, rest 15 sec, 2‑3 more. Repeat x 2 times
Speed Pull‑Ups2 x to failure
W4
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  • As before
Heavy 1‑Arm DB Row (5RM)3 x 5/arm
W4
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  • Armour Tempo
  • Last set: Rest‑Pause
Bicep Armour Protocol
a) Supinated Chin‑Up (Weighted)2 x 5‑8
W4
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  • Armour Tempo
  • Last set: Rest‑Pause — after failure, rest 15 sec, do 2‑3 more partials or full ROM
Assisted 1‑Arm Dead Hang2 x max/arm
W4
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  • Duration: to failure
GVT Hybrid (end of every block) — Separate day. Follow with 1‑2 weeks Deload.
Block 3 (Weeks 7‑9) : Add Cluster Sets (main) + Overcoming Iso (biceps)
⬆ Start workout with Warm‑Up
ExerciseSets x Reps / DurationNotes
Rest: Heavy sets 2‑4 min · All others 60‑90 sec
Weighted Pull‑Up (5RM)3 x 5
W7
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  • Armour Tempo
  • Last set: Rest‑Pause
Cluster Speed Pull‑Ups4 x (3+3)
W7
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  • Weighted
  • Explosive 1‑sec up, 1‑sec down
  • 3 explosive reps, rest 20 sec, 3 more explosive reps
Heavy 1‑Arm DB Row (5RM)3 x 5/arm
W7
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  • Armour Tempo
  • Last set: Rest‑Pause
Bicep Armour Protocol
a) Overcoming Iso Curl3 x 5‑8 sec
W7
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  • Hold DB at 90° elbow angle, pull against an immovable object (e.g., rack pin) with max intent
b) Supinated Chin‑Up (Weighted)2 x 5‑8
W7
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  • Armour Tempo
  • Last set: Rest‑Pause
Assisted 1‑Arm Dead Hang2 x max/arm
W7
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  • Duration: to failure
GVT Hybrid (end of every block) — Separate day. Follow with 1‑2 weeks Deload.
Block 4 (Weeks 10+) : Add Drop Sets (main) + Drop Set & Eccentric (biceps)
⬆ Start workout with Warm‑Up
ExerciseSets x Reps / DurationNotes
Rest: Heavy sets 2‑4 min · All others 60‑90 sec
Plyo Pull‑Ups
(Check out)		 Unweighted: 3 x failure
Weighted: 3 x 1
W10
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  • Start unweighted: Explosive pull to top, release hands, regrip. 3‑sec lower. Perform to failure each set.
  • Once completely comfortable: Add a weighted vest. Then perform 3 sets of 1 rep (same explosive technique, 3‑sec lower).
Weighted Pull‑Up (5RM)3 x 5
W10
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  • Armour Tempo
  • Last set: Rest‑Pause + Drop Set
Heavy 1‑Arm DB Row (5RM)3 x 5/arm
W10
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  • Armour Tempo
  • Last set: Drop Set
Bicep Armour Protocol
a) Supinated Chin‑Up (Weighted)2 x 5‑8
W10
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  • Armour Tempo
  • Last set: Drop Set — after failure, take off vest and rep to failure
b) Eccentric Chin‑Up Negative1 x 3‑5
W10
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  • From chin‑over‑bar position, lower over 5‑8 seconds
  • Use a box to reach top position if needed
  • Ultimate elbow armour
Assisted 1‑Arm Dead Hang2 x max/arm
W10
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  • Duration: to failure
GVT Hybrid (end of every block) — Separate day. Follow with 1‑2 weeks Deload.
PHASE 1 TEST : 5 clean clapping pull‑ups → move to Phase 2.
Additional Sections
Warm‑Up

WARM‑UP (every back session)

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ExerciseDuration / RepsNotes
Heavy Bag Rounds2 minlight punches, constant movement
Face Pulls15‑20 repsband/light cable, 1‑sec squeeze
W Raises12‑15 repslight weight, lying or bent‑over
Bench Rows15‑20 repslie face down on bench, light DBs
Scapular Shrugs10 shrugson pull‑up bar
GVT Hybrid

PHASE 1 GVT HYBRID WORKOUT

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PULL‑UP GVT HYBRID
7 × 5‑8 repsHang to just below 90°, loaded heavy
↳ Rest 60 sec between sets
3 × 5‑8 repsFull ROM Pull‑Ups, slightly lighter load
↳ Rest 90 sec between sets
BICEP FINISHER (after any GVT Hybrid session)
1‑2 sets — Supinated Chin‑Up, Armour Tempo, 5‑8 reps.
Keep volume minimal — the pulling volume is already high.
Deload

DELOADING WORKOUT (1‑2 weeks after GVT Hybrid)

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Use the same exercises as your current block, but apply these rules:
  • Reduce load to 50% of working weights
  • Do NOT take any set to failure — stop 2‑3 reps short
  • Maintain Armour Tempo for technique
  • Skip all intensifiers: Rest‑Pause, Drop Sets, Cluster Sets, Overcoming Isos
  • Focus on recovery, movement quality, and preparing for the next block
Techniques Used

TECHNIQUES USED

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Armour Tempo

1‑sec explosive concentric : 3‑sec controlled eccentric + maximal tension at the hardest position. Default unless stated otherwise.

Rest‑Pause

After reaching failure, rest 15 seconds, then perform 2‑3 more reps. Repeat as prescribed. Used on main lifts and biceps.

Drop Set

After failure, immediately reduce weight (via band assist, lighter dumbbell, or easier variation) and rep to failure again.

Cluster Sets

Perform a set, rest 20 seconds, then perform another set within the same working set. Example: 4 x (3+3) = do 3 explosive reps, rest 20 sec, then 3 more explosive reps.

Overcoming Iso

Push or pull against an immovable object with maximum intent. Example: hold DB at 90° elbow angle and pull against a rack pin. Builds tendon strength at specific joint angles.

Eccentric Negatives

Slow lowering phase (e.g., 5‑8 sec) from the top position to dead hang. Builds control and strength through the full range.

Plyo Pull‑Ups

Explosive pull‑ups with a release at the top, focusing on power and speed. Used to develop the rate of force production needed for clapping pull‑ups.

GVT Hybrid

German Volume Training style: high sets, moderate reps, short rest. Performed on a separate day at the end of each block.

Deload

1‑2 weeks using 50% load, no sets to failure, Armour Tempo maintained. Focus on recovery and technique.

Exercise Guide

EXERCISE GUIDE

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PLYO PULL‑UPS

EXERCISE GUIDE
SETUP
  • Hang from a pull‑up bar with an overhand grip, arms shoulder‑width apart.
  • Keep your body tight, core engaged, and shoulders packed down.
  • If using a weighted vest, secure it firmly.
EXECUTION
  • Pull yourself up as explosively as possible, aiming to release your hands from the bar at the top.
  • Briefly let go, then quickly regrip the bar with control.
  • Lower yourself over 3 seconds (Armour Tempo) back to a dead hang.
  • Reset before the next rep — no bouncing or kipping.
PURPOSE
  • Develops explosive power and rate of force production for the clapping pull‑up.
  • Trains the nervous system to generate maximal force rapidly.
  • Improves coordination and confidence in releasing and regripping the bar.
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⬆ Techniques Used

PHASE 1 TEST & TROUBLESHOOTING

Block 1 Block 2 Block 3 Block 4

Phase 1 Test: 5 Clean Clapping Pull‑Ups

Criteria for a clean rep:
  • Start from a dead hang — no swing
  • Explosive pull — hands release completely
  • Audible clap or clear hand separation
  • Regrip with control
  • Lower over 3 seconds (Armour Tempo)
  • No momentum between reps
  • All 5 reps consecutive with perfect form

If You Do Not Pass Phase 1

  1. Return to any Block. Run it for 2‑3 weeks.
  2. Focus on the weakest link:
    • Can't get enough height? → More speed work (Blocks 2‑3)
    • Can't control the lower? → More eccentric negatives (Block 4)
    • Grip failing? → More dead hang work. Forearm Armour.
  3. Retest.