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BLACKHILLBARZZ

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BLACKHILLBARZZ

8-WEEK ADAPTIVE PROGRAM

The single most respected bodyweight feat in calisthenics, built the right way, from your first weighted pull-up to a real one-arm rep.

STEP 1 OF 2

Age

Weight

Height

First Name (optional)

STEP 2 OF 2

One-Arm Pull-Up Experience

Strict Pull-Ups You Can Do

BLACKHILLBARZZ

YOUR PERSONALIZED ROADMAP

WEEKLY STRUCTURE

WARM-UP FIRST

5 minutes, every session, before any heavy or one-arm pulling. Elbows and shoulders take the brunt of this work, do not skip it.

▸Dead hangs — 30 seconds x 2. Preps the grip and shoulders for the load ahead.

▸Scapula pulls — 10 slow reps. Turns on the exact stabilizers a one-arm pull leans on hardest.

▸Band external rotations — 15 reps per arm. Protects the shoulder from the asymmetric load coming later.

▸Light assisted pull-ups — 5 easy reps. Gets blood into the lats before anything heavy.

YOUR EXERCISES

EXTRA NOTES

How did today full session feel?

YOUR PROFILE

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