Pull-ups are arguably one of the truest tests of strength and control out there.

They are also are a fantastic complement to kettlebell training because they build upper body strength, core stability, and grip power, all essential for mastering kettlebell exercises.

However, they are difficult to do, and many struggle with them!

But here’s the thing: with the right plan, doing more pull ups is totally within reach.

Operation Pull-Up is your blueprint. This is a step-by-step program I put together to get you from zero pull-ups to twenty.

The program is divided into manageable 30-day phases, each designed to gradually build the strength, endurance, and control needed for full-range pull-ups. It’s simple and straightforward—just hard work and consistency over flashy “hacks.” And I’m including it as a free bonus with my Warrior Flow Isometrics program.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

Here’s a sample from phase 2 of the program. (The program takes you from zero to 20 — so whether you can’t do a single pull up right now, or you can do 8-10 and want to get to 20 — there’s a path and plan outlined just for you!)

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Operation Pull Up – Phase 2: Strength Development (Days 31–60)

Goal: Move from assisted pull-ups to more full-range reps, building unassisted pull-up strength.

• Frequency: 4–5 days per week
• Main Exercises:
  • Negative Pull-Ups: 3 sets of 3–5 reps with a 6–8-second descent.
  • Partial Pull-Ups: 3 sets of 4–6 reps, moving toward full-range reps as strength improves.
  • Isometric Holds: 3 sets of 10–20 seconds at the top.
  • Grease the Groove (GTG): Do 1–2 partial pull-up reps every time you pass a pull-up bar.
• Accessory:
  • Bicep Curls and Rows: 3 sets of 10–12 reps each.
  • Face Pulls: 3 sets of 10 reps for shoulder stability.
  • Core Work: 3 sets of 10 reps (Hanging Leg Raises or Side Planks).

Focus: Build volume with partial pull ups

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Why pair this with Warrior Flow Isometrics? Because real strength isn’t just about reps or weight; it’s about stability, control, and resilience—traits ancient warriors built using static holds, breathwork, and intense focus. Warrior Flow Isometrics taps into that old-school strength training, with just 20–30 minutes, 3–4 times a week.

With Warrior Flow Isometrics, you’ll:

• Build lean muscle and protect your joints
• Improve cardiovascular health without high-impact workouts
• Develop the stability and balance of a warrior

So if you’re ready to tackle the pull-up bar—and feel like a total badass doing it—Operation Pull-Up is here to guide you, every step of the way.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

To your continued success –

— Forest Vance, MS — RYT-200
ForestVanceTraining.com — KettlebellBasics.net

PS – Adding pull-ups to your routine alongside kettlebell training will not only improve your overall strength and endurance, but also bring better control and resilience to every movement.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!