Description: Pull-ups or Assisted Pull-ups
Frequency: 3 non-consecutive days per week (Mon-Wed-Fri or Tues-Thurs-Sat)
Day 1: Maximum Sets
Do as many pull-ups as you are capable of doing. If you are unable to meet the minimum requirements (5 pull-ups for males; 1 pull-up for females), follow the instructions as indicated on the video for Band-Assisted Pull-ups.
- Set 1: As Many As Possible (AMAP). Do not be concerned with how many repetitions you do - as long as you can complete one good repetition. REST 90 SECONDS
- Set 2: AMAP – Add 10 seconds of rest to each additional set
- Set 3: AMAP
Progression Sets: 3 sets for Weeks 1-4; 4 sets for Weeks 5-8; 5 sets for Weeks 9 & 10
Remember to -- add 10 seconds of rest to each additional set completed.
As you get stronger the number of repetitions that you can complete should increase.
Day 2: Pyramid Sets
- Set 1: Perform one pull-up. Rest 10 seconds
- Set 2: Perform two pull-ups. Rest 20 seconds
- Set 3: Perform three pull-ups. Rest 40 seconds
- Set 4: Perform two pull-ups. Rest 20 seconds
- Set 5: Perform one pull-up.
Progression Sets: When you are able to complete the above sequence add 1 pull-up to each set – for a total of 5 sets. For example, the next progression would be:
- Set 1: Perform two pull-ups. Rest 20 seconds
- Set 2: Perform three pull-ups. Rest 40 seconds
- Set 3: Perform four pull-ups. Rest *55 seconds
- Set 4: Perform three pull-ups. Rest 40 seconds
- Set 5: Perform two pull-ups.
*Add 15 seconds of recovery for each additional repetition
The next progression would be:
- Set 1: Perform three pull-ups. Rest 40 seconds
- Set 2: Perform four pull-ups. Rest 55 seconds
- Set 3: Perform five pull-ups. Rest *70 seconds
- Set 4: Perform four pull-ups. Rest 55 seconds
- Set 5:Perform three pull-ups.
Continue to add one repetition, and 15 seconds of recovery for each new progression. Each progression has a total of 5 sets.
Day 3: Complete Sets
Perform working-sets (same number of repetitions) with a 60-90 second rest between sets. Working sets are indicated below. For example, if the maximum number of pull-ups you can perform is 10 – your working-set is 5 repetitions.
Maximum Reps Working-Set Reps
- 19-20 - 10
- 17-18 - 9
- 15-16 - 8
- 13-14 - 7
- 11-12 - 6
- 9-10 - 5
- 7-8 - 4
- 5-6 - 3
- 3-4 - 2
- 1-2 - 1
Progression Sets: Perform as many sets as you can, maintaining your working-set repetition. Do as many sets as you can for the number of repetitions determined as your working-set. For example, say you can do two sets of 5 repetitions, and on your third set you only complete 3 repetitions. Continue to do only three sets, until you get to a point when you get ALL three sets of 5 repetitions. Once you are able to get all three sets progress to four sets.
Periodically, you will need to test yourself to determine if your maximum repetitions have increased. If so, you will need to determine a new working set.