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Hacking the Pull-Up | Greg O’Gallagher | Kinobody.com

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Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.

Disclaimer and/or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.


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Introduction One of the quickest ways to build an incredible and downright powerful physique is by getting strong on the bar. The more additional weight you can lift on the pull up bar, the better your physique is going to be, plain and simple. Most guys lack a wide set of shoulders with that perfect V-shaped back. Building pull up strength is the most effective way to achieve such a look. In fact, it works so well that eventually you’ll need to ease off the pull-ups; otherwise your upper back will just become too damn big. This is when I recommend switching to close-grip chin-ups and parallel chin-ups, which put less focus on the lats and more onto the biceps. However, unless you’re repping 100-lb weighted pull-ups then you have a long way to go before you reach that point. In this course, I will be teaching you how to build up to 100-lb pull-ups and in doing so, you will develop an absolutely awesome physique! Keep in mind you will likely be turning heads when you get up to 60-70 lbs for reps…

The Power of Pull-Ups for Building the Hollywood Physique What’s the most attractive physique trait you can have?


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Most people think it’s a six-pack or a big chest or big arms. They’re completely wrong. The greatest universal sign of attraction in men is the shoulder to waist ratio. The stronger you get on pull-ups, the greater your shoulder waist ratio will be. This is because the upper back is the greatest determinant in shoulder width. Most people think shoulder width is all about the shoulders. This is completely wrong. The shoulders add some width, but not nearly as much as the upper back. What’s more, to get good at pull-ups you need to maintain a reasonably low body fat. This will keep your waist measurement right where it needs to be. With free weight movements, being heavier is an advantage and this encourages a lot of guys to eat their way up to a bulky and sloppy look. Keeping pull-ups in your arsenal will make you very conscious about your body fat and will optimize your physique and shoulder to waist ratio. Pull-ups are easily the single greatest exercise you can perform.

Pull-Ups and Athletic Power Building pull-up strength will translate to scary manhandling power. If you ever find yourself in a physical situation, that pulling power is one of your greatest assets to control your opponent. This is precisely why pull-ups and chin-ups are a favorite amongst fighters, martial artists and military personnel.


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What You Will Need To follow the Hacking The Pull-Up program you will need a pull up bar, dipping belt and weighted plates totaling up to 100 lbs. Ideally you should have 1 x 2.5 lbs plate, 2 x 5 lbs plate, 2 x 10 lbs plates, 1 x 25 lbs plate and 1 x 45 lbs plate. Make sure to get a high quality-dipping belt that can hold at-least 100 lbs. Trying to hold a dumbbell between your feet is not acceptable as it will interfere with the intensity of the program.

How to Maximize Success I recommend only performing upperbody work two times per week: Monday and Friday. Any additional upperbody work will interfere with recovery and hamper progress. Limit lower body training to Wednesday only. As well, always perform the pull up routine as the first exercise of your workout. This will ensure maximum rate of progress. Don’t perform more than 5 exercises on any given workout. By keeping the training low in volume you will be able to progress much faster. The low volume nature of the program is a key element that will allow you to make absolutely incredible progress, as you will soon see. Don’t be afraid to push yourself. I often have to psyche myself up to get ready for some intense weighted pull-ups. Go as hard


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as you can, as if your life depends on it, while maintaining proper form and finishing all of your reps without help.

The Workout Program On this program you will be doing some form of pull up training two days per week, Monday and Friday. These should be your two upperbody lifting days. On Wednesday you can incorporate some leg training or sprints. In terms of an actual workout routine structure, this is how I would set it up: Workout A • Pull ups + Chest and Biceps

Workout B • Legs and Abs

Workout C • Pull ups + Shoulders and Triceps

Step #1: Build up to 8 bodyweight pull-ups Timeline: 6 weeks The first step will be building up to 8 reps. The idea will be to perform 3 sets of pull ups, 2x per week. Each workout you should aim to increase the number of reps you are performing.


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Once you can build up to 8 reps on your first set you will graduate to the next level. This is a very simple approach to increasing pull-ups. That said, simple is good! No one should ever hit a plateau before getting to 8 pull-ups with proper training. If you DO hit a plateau, that just means you’ll need to shed some excess body fat. In that case, I’d recommend my Warrior Shredding Program, at http://shreddingprogram.com. With this approach you will be able to build up from 3 reps of pull-ups to 8 reps of pull-ups in 11 workouts (6 weeks). Monday • 3 sets of pull-ups – 3 minutes rest between sets. Stop 1-2

reps before failure Friday • 3 sets of pull-ups – 3 minutes rest between sets. Stop 1-2

reps before failure. Notes: Each workout, try to add 1 rep to 1-2 of your sets. (So if you don’t add a rep onto your first set then try to add a rep on your second set.)


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Example: Workout 1 – 3 reps, 2 reps, 2 reps Workout 2 – 3 reps, 3 reps, 2 reps Workout 3 – 4 reps, 3 reps, 3 reps Workout 4 – 4 reps, 4 reps, 3 reps Workout 5 – 5 reps, 4 reps, 4 reps Workout 6 – 5 reps, 5 reps, 4 reps Workout 7 – 6 reps, 5 reps, 5 reps Workout 8 – 6 reps, 6 reps, 5 reps Workout 9 – 7 reps, 6 reps, 6 reps Workout 10 – 7 reps, 7 reps, 6 reps Workout 11 – 8 reps, 7 reps, 7 reps Workout 12 – 8 reps, 8 reps, 7 reps Step #2: Build up to 50 lbs pull-ups for 5 reps Time line: 6 weeks Now that you can do 8 pull ups, you’ll get the best possible strength and muscle gains with some weighted work. In this phase we’re going to be building you up to 50 lbs pull-ups for 5 reps in the next 12 weeks. Since you can already do about 8 pull-ups, you should be able to do 15-20 lbs weighted pull ups for about 5 reps. It will take about 6 weeks (or 13 workouts) to get to 50 lbs pull ups for 5 reps. After the end of the 6 weeks your upperbody will be on a whole other level and your strength will be through the roof.


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Month One • Workout 1 – 20 lbs x 5, bw x 6-8, bw x 6-8 • Workout 2 – 22.5 lbs x 5, bw x 6-8, bw x 6-8 • Workout 3 – 25 lbs x 5, 10 lbs x 6, bw x 6-8 • Workout 4 – 27.5 lbs x 5, 10 lbs x 6, bw x 6-8

Month Two • Workout 5 – 30 lbs x 5, 10 lbs x 6, bw x 8 • Workout 6 – 32.5 lbs x 5, 12.5 lbs x 6, bw x 8 • Workout 7 – 35 lbs x 5, 15 lbs x 6, bw x 8 • Workout 8 – 37.5 lbs x 5, 17.5 lbs x 6, bw x 9

Month Three • Workout 9 – 40 lbs x 5, 20 lbs x 6, bw x 9 • Workout 10 – 42.5 lbs x 5, 22.5 lbs x 6, bw x 9 • Workout 11 – 45 lbs x 5, 25 lbs x 6, bw x 10 • Workout 12 – 47.5 lbs x 5, 27.5 lbs x 6, bw x 10

Succcess • Workout 13 – 50 lbs x 5, 30 lbs x 6, 10 lbs x 8

Note: In the above workouts, “bw” means bodyweight.


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Step #3: Build up to 80 lbs pull-ups for 5 reps Time line: 12 weeks Now that you’re at the intermediate strength stages it’s going to be a lot more challenging to make such fast progress. For this reason, we’re going to be using some extremely effective strategies to keep progress coming along, albeit at a slower rate. We’ll be doing one weighted pull up workout per week and one power workout pull up. This is a West Side Barbell technique that allows for very smooth strength progress. Another benefit of this routine is that it will allow you to build up to doing muscle ups. Workout A • 3 sets of 3 reps of explosive pull-ups (2-3 minutes rest)

For these pull ups you will explode as fast and high as possible. Aim to get your chest over the bar. Eventually you can work on transitioning into a muscle up. The reason we’re only doing 3 reps is because power starts to increasingly drop after 3 reps. We’re not working on building endurance; instead we want maximum power and explosiveness.


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Workout 2B • Weighted Pull-ups: 5 reps, 6 reps, 8 reps (Reverse Pyramid)

Same as you have been doing before. The only difference is that you’re going to be doing weighted pull ups only once per week. Therefore you’re going to be progressing at around 10 lbs per month, instead of 20 lbs per month. (This is still a very good level of progress.) At this rate of progress it will take roughly 12 weeks to go from 50 lbs pull-ups to 80 lbs. When you can do 70-80 lbs pull-ups you’ll be turning some serious heads at the gym. Furthermore, your shoulder to waist ratio will be absolutely bad ass! This is what I consider to be an advanced level of strength and physique development. Step #4: Build up to 100 lbs for 6 reps Timeline: 12 weeks First things first: we’re going to drop the weight from 80 lbs down to 70 lbs and work in a slightly higher rep range of 6, 8 and 10 reps. This will be effective for really adding muscle size! As well, when you get to the advanced stages of strength, lower reps take a greater toll on you. This is because they’re very exhausting on the nervous system.


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Instead of doing explosive pull-ups on Workout A, we’re actually going to do assisted one-arm chin-ups. This will serve to stimulate your pulling strength and muscles in a new fashion. The very low reps work very well with assisted one-arm work. Since it’s a completely different stimulus, you won’t get burned out, even when going very low in reps. As well, the assisted one arm chin ups will help you build up to the one arm chin up, one of the most difficult exercises known to man. For assisted one arm pull-ups, drape a towel over the pull up bar. Your non-working hand should grip the towel with your working hand on the bar with your palm facing you. Now try to pull with your working arm as much as possible. Use the towel arm only as needed to complete the rep. With time, you should be able to use less and less help with your assisting arm. By only doing sets of two reps, you’ll be building maximum strength. Workout A • 3 sets of 2 reps of assisted one-arm chin-ups. Take 3-4

minutes rest between sets. Workout B • Weighted Pull ups: 6 reps, 8 reps and 10 reps (Reverse

Pyramid) Note: Add 2.5 lbs each workout.


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Final Comments Thanks so much for reading this course! I hope you found it incredibly valuable. Don’t misjudge it for it’s simplistic nature. The power of the system is in the simplicity and strategic, long-term progression model. If you add 30-100 lbs to your weighted pull-ups, your physique will absolutely transform. Just make sure you remember to take your Before/After pictures, because you’ll be blown away by the transformation. Transform Your Physique & Live the Life of Your Dreams,

Greg O’Gallagher Creator, Warrior Shredding Program Greek God Program Kinobody Elite

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