Do you have the latest and improved version of my Operation Pull-Up Blueprint?
This is your ultimate guide to mastering pull-ups, with step-by-step progressions designed to take you from zero to 20 reps. You can get it free when you order a copy of my Warrior Flow Isometrics 2.0 program this weekend.
What’s New in the Operation Pull-Up Blueprint?
The updated version is now structured as a 28-day challenge. The best part? We’ve created six different training tracks, so you can start at the level that matches your current ability.
For example, here’s week 2 of the Level 2 track—designed for someone who can currently do 1 to 4 pull-ups:
End-of-challenge goal:
Progress to 5–6 strict pull-ups by increasing volume and refining technique.
Week 2 Training Plan (Level 2)
Day 1:
- Hollow hold on bar – 3 x 20 seconds
- Pull-up ladders – 1, 1, 2, 1, 1 (total: 6 reps)
- Ring/TRX rows – 3 x 10
Day 2:
- Pull-up ladders – 2, 1, 2, 1, 1 (total: 7 reps)
- Active negatives – 3 x 4 reps (6–8 seconds per rep)
- Hollow hold on bar – 3 x 20 seconds
Day 3:
- Pull-up ladders – 2, 2, 1, 1, 1 (total: 8 reps)
- Flexed-arm hangs – 3 x 18 seconds
Whether you’re working toward your first pull-up or already knocking out 15+ and aiming for 20, we’ve got a proven plan to get you there.
And remember—this entire Operation Pull-Up Blueprint is free when you grab Warrior Flow Isometrics 2.0 this weekend only.
Get Started Now
–>> Get your free Operation Pull-Up Blueprint when you order Warrior Flow Isometrics 2.0 here
— Forest & The Team at KettlebellBasics.net
PS – Check out my latest YouTube video: 3 Tips for a Better Kettlebell Lockout -> https://www.youtube.com/shorts/n_AkkqK8n7k?feature=share