Calisthenics Pull Progress Guide

Master Your Pull Power – Calisthenics Progression

This is your step-by-step plan to build elite pulling strength for pull-ups, front lever, muscle-ups, and even one-arm pull-up progressions. Follow the phases, respect the technique, and progress with confidence.

How to Use This Guide

  1. Pick the phase that matches your current strength.
  2. Train pull 3×/week (non-consecutive days), adjust volume as needed.
  3. Keep form strict. Control eccentrics. Track holds and reps.
  4. Advance when you hit the targets consistently for 2–3 weeks.

Level 1: Beginner Phase

Goal: Build grip, scapular control, and basic pulling strength.

Key Exercises (with targets)

  • Australian Rows (Body Rows) – 4×10–12
  • Scapula Pull-ups – 3×8–10 (shrug down, no elbow bend)
  • Band-Assisted Pull-ups – 3×6–8
  • Dead Hangs – 3×30–45s
  • Reverse Plank Holds – 3×30s

Beginner Weekly Template (3 days)

Day Focus Example Session
Mon Technique Rows 4×12 • Scap Pull-ups 3×10 • Band Pull-ups 3×6 • Dead Hang 3×30s • Lat Stretch 5m
Wed Grip & Core Dead Hang 4×35s • Reverse Plank 3×30s • Hollow Hold 3×30s • Ring Row 3×12
Fri Endurance Rows 4×12 • Band Pull-ups 3×8 • Tempo Eccentrics 3×3 (5–7s down) • Stretch 5–7m

Targets to Advance

  • 3×10 Australian Rows (clean)
  • 30–45s dead hang
  • 5–8 strong band-assisted pull-ups

Level 2: Intermediate Phase

Goal: Build raw pulling strength and start front lever preparation.

Key Exercises (with targets)

  • Strict Pull-ups – 4×6–10
  • Chin-ups – 3×8–12
  • Negative Front Lever Raises – 3×5–6 (slow eccentric)
  • Tuck Front Lever Holds – 3×15–20s
  • Ring Rows – 4×10 (rings low, body flat)

Intermediate Weekly Template (3 days)

Day Focus Example Session
Mon Strength Pull-ups 4×8 • Ring Rows 4×10 • Neg FL Raises 3×5 • Hollow Body 3×30s
Wed Skill Tuck FL Holds 4×15–20s • Scap Pulls 3×12 • Arch/Hollow Swings (controlled) 3×8
Fri Power & Control Explosive Pull-ups 5×3 • Chin-ups 3×10 • Band FL Isometrics 3×20s

Technique Cues

  • Think “elbows to ribs,” not “chin to bar.” Activate lats, keep shoulders down.
  • Front lever: posterior pelvic tilt (no banana back). Lead with hips.
  • Control the lowering phase—eccentrics build the most strength safely.

Targets to Advance

  • 10 strict pull-ups
  • Consistent tuck FL holds 3×20s
  • Neg FL raises with smooth control (no drops)

Level 3: Advanced Phase

Goal: Achieve static and dynamic mastery (front lever, muscle-ups, one-arm progressions).

Key Exercises

  • Front Lever Progressions – Adv Tuck → Straddle → Full
  • Strict Muscle-ups – 4×3–5 (rings or bar)
  • One-Arm Pull-up Progressions – Bands/Archer/Offset 3×3–4/side
  • Front Lever Pulls – 3×4 (short range to full as able)
  • High Explosive Pull-ups – 3×5

Advanced Weekly Template (3 days)

Day Focus Example Session
Mon Skill Mastery FL Progressions 5–7 sets • Core Compression 4×20–30s • Scap Stability 3×15
Wed Strength Strict Muscle-ups 4×3–5 • Weighted Pull-ups 4×4–6 • Face Pulls 3×20
Fri Unilateral & Control OA Pull-up Progressions 3×3/side • FL Pulls 3×4 • Dead Hangs (thick grip) 3×40s

Common Errors

  • Kipping or using momentum on “strict” sets.
  • Knees bending in FL—shorten lever instead, keep lines clean.
  • Letting shoulders elevate—stay packed (depressed & retracted when needed).

Recovery & Accessory Work

  • Scap shrugs on bar/rings – 3×15
  • Band external rotations – 3×20
  • Shoulder dislocates – 3×10 (light band/PVC)
  • Forearm care: extensor work and soft-tissue 2–3×/week

Recommended Equipment

Progress Tracking Checklist

  • [ ] 10 strict pull-ups • [ ] Tuck FL 3×20s • [ ] Neg FL 3×5
  • [ ] Strict MU 3 reps • [ ] FL progression milestone • [ ] OA PU step achieved

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