Yesterday, we dove into the secret to pull-ups and how to go from 0 to 20 reps. I shared a bit about Operation Pull-Up—the program I recently put together that’s all about mastering pull-ups step-by-step. And as a reminder, this entire plan comes as a free bonus when you purchase Warrior Flow Isometrics.

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

(BTW – combining pull-ups with kettlebell training creates an unbeatable synergy. This combo builds serious upper body strength and core stability that translates directly to powerful, controlled movements in everything from kettlebell swings to deadlifts.)

I also shared a sample workout from Phase 2, which is geared toward beginners who are still working on their first pull-up or two. Today, I want to share another phase from the program, designed for those who’ve nailed that first pull-up but want to take it up to 5-10 reps in a row.

Phase 4: Endurance Building is all about increasing reps and building the endurance to keep control with each pull-up. If you’re ready to push from 1-2 reps to 5-10, this is where the magic happens.

Here’s how it breaks down:

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Phase 4: Endurance Building (Days 91–120)

Goal: Work up to 5–10 pull-ups in a row.

• Frequency: 5 days per week
• Main Exercises:
  • Sub-Maximal Sets: 4 sets of 50–70% of max reps (e.g., if max is 5, perform sets of 2–3 reps).
  • Negative Pull-Ups: 3 sets of 5 reps, with a controlled 6–8-second descent.
  • Isometric Holds: 3 sets of 20–30 seconds at the top.
  • Grease the Groove: Continue with 1–2 reps periodically through the day.
• Accessory:
  • Face Pulls & Rows: 3 sets of 10 reps for upper back endurance.
  • Core Work: 3 sets of 10 reps (Hanging Leg Raises, Russian Twists).
• Focus: Build endurance and control while increasing your reps.

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This phase is perfect if you’re already in the pull-up game but want to add endurance and reps. And it’s just one of the structured phases in Operation Pull-Up. The full program covers every level, from complete beginners to advanced, so no matter where you are, we’ve got you covered.

Why pair pull-up training with Warrior Flow Isometrics? Because real strength isn’t just about banging out reps; it’s about mastering stability, control, and resilience. That’s the essence of ancient warrior training—using static holds, breath control, and focused movement to build lasting power. Warrior Flow Isometrics brings that approach to the modern world with efficient, equipment-free sessions that take just 20–30 minutes, 3–4 times a week.

With Warrior Flow Isometrics, you’ll:

• Build lean muscle and safeguard your joints
• Boost cardiovascular health without high-impact stress
• Develop the strength, stability, and balance of a warrior

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

Keep pushing,

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

P.S. This pull-up program is the perfect complement to kettlebell training, helping you develop control, strength, and endurance across the board!

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