PULL-UP MASTERY
PROGRAM TRACKER

3-Phase Progression: Clapping Pull-Up → Front Lever → One-Arm Pull-Up

QUICK REFERENCE: BAND STRENGTH CODES

Yellow / Thin5–15 lb
Red / Medium15–35 lb
Green / Medium-Heavy25–50 lb
Blue / Heavy40–80 lb
Black / Extra Heavy50–120 lb
Purple / Monster80–200 lb

1-ARM DB ROW PROGRESSION COMPARISON

TimelinePhase 1 – Heavy DB RowPhase 3 – Heavy DB RowMilestone
Week 1Baseline Strength
Week 12Peak Progression
Total ProgressNet Gain

Phase 1: CLAPPING PULL-UP

Block 1 (Weeks 1–3) — Base Session

Record your working set weight. Speed Pull-Ups: record total reps achieved in the set.

ExerciseWeek 1Week 2Week 3
Weighted Pull-Up (5RM)
Speed Pull-Ups — Total Reps
Heavy 1-Arm DB Row (5RM)
Supinated Chin-Up
1-Arm Dead Hang

Block 1 Progress (Weeks 1–3)

Block 2 (Weeks 4–6) — Base Session

Record your working set weight. Speed Pull-Ups: record total reps achieved in the set.

ExerciseWeek 4Week 5Week 6
Weighted Pull-Up (5RM)
Speed Pull-Ups — Total Reps
Heavy 1-Arm DB Row (5RM)
Supinated Chin-Up
1-Arm Dead Hang

Block 2 Progress (Weeks 4–6)

Block 3 (Weeks 7–9) — Add Cluster Sets

Cluster Speed Pull-Ups: total reps in single set.

ExerciseWeek 7Week 8Week 9
Weighted Pull-Up (5RM)
Cluster Speed Pull-Ups — Total Reps
Heavy 1-Arm DB Row (5RM)
Supinated Chin-Up
1-Arm Dead Hang

Block 3 Progress (Weeks 7–9)

Block 4 (Weeks 10–12) — Add Plyo Pull-Ups

Record Plyo Pull‑Ups as kg × 1.

ExerciseWeek 10Week 11Week 12
Plyo Pull-Ups
Weighted Pull-Up (5RM)
Heavy 1-Arm DB Row (5RM)
Supinated Chin-Up
1-Arm Dead Hang

Block 4 Progress (Weeks 10–12)

Phase 1 Full Progress (All Weeks)

Start Weighted Pull-Up—
End Weighted Pull-Up—
Total Progress——
Start Speed Pull-Ups—
End Speed Pull-Ups—
Speed Progress——

Weighted Pull-Up (kg) & Speed Pull-Ups (reps) — All 12 Weeks

Phase 2: FRONT LEVER

Track your Front Lever progression. Enter values in the same format as your training log.

Block 1 (Weeks 1–3) — Base Session

ExerciseWeek 1Week 2Week 3
Straight-Arm Lat Pullover (5RM)
Tuck / Adv. Tuck Front Lever Hold
Supinated Chin-Up
Towel Hang

Block 1 Progress (Weeks 1–3)

Block 2 (Weeks 4–6) — Straight Arm Pull Down

ExerciseWeek 4Week 5Week 6
Straight-Arm Lat Pulldown
Supinated Chin-Up
Towel Hang

Block 2 Progress (Weeks 4–6)

Block 3 (Weeks 7–9) — Add Pre-Stick Runway Partials

ExerciseWeek 7Week 8Week 9
Straight-Arm Lat Pullover
Supinated Chin-Up
Towel Hang

Block 3 Progress (Weeks 7–9)

Block 4 (Weeks 10–12) — Add Pre-Stick Runway FL Partials

ExerciseWeek 10Week 11Week 12
Pre-Stick Runway FL Partials
Straight-Arm Lat Pullover (5RM)
Supinated Chin-Up
Towel Hang

Block 4 Progress (Weeks 10–12)

Phase 2 Progress — Straight-Arm Lat Pullover (kg)

Start Lat Pullover—
End Lat Pullover—
Total Progress——

Straight-Arm Lat Pullover (kg) — Weekly Progression

Phase 3: ONE-ARM PULL-UP

Record band lb for assisted work. Goal: progress to a lighter band over time.

Block 1 (Weeks 1–3) — Base Session

ExerciseWeek 1Week 2Week 3
Assisted 1-Arm Pull-Up
Heavy 1-Arm DB Row (5RM)
Assisted 1-Arm Dead Hang
Supinated Chin-Up

Block 1 Progress (Weeks 1–3)

Block 2 (Weeks 4–6) — Add Assisted Pull-Up

ExerciseWeek 4Week 5Week 6
Assisted 1-Arm Pull-Up
Heavy 1-Arm DB Row (5RM)
1-Arm Dead Hang

Block 2 Progress (Weeks 4–6)

Block 3 (Weeks 7–9) — Add Pre-Stick Runway Partials

ExerciseWeek 7Week 8Week 9
Assisted 1-Arm Pull-Up
Heavy 1-Arm DB Row (5RM)
1-Arm Dead Hang

Block 3 Progress (Weeks 7–9)

Block 4 (Weeks 10–12) — Add Cluster Sets

ExerciseWeek 10Week 11Week 12
Assisted 1-Arm Pull-Up
Heavy 1-Arm DB Row (5RM)
1-Arm Dead Hang

Block 4 Progress (Weeks 10–12)

Phase 3 Progress — Heavy 1‑Arm DB Row (kg)

Start Heavy DB Row—
End Heavy DB Row—
Total Progress——

Heavy 1‑Arm DB Row (kg) — Weekly Progression

Overall Progress Across All Phases

Compare your main pulling strength across the entire program – all phases on one graph.

PULLING MASTERY — PROGRAM TRACKER
3-Phase Progression: Clapping Pull-Up → Front Lever → One-Arm Pull-Up