“Nothing is too high for a man to reach, but he must climb with care and confidence.”
– H. C. Andersen
Week 1: Pick the appropriate column depending on your initial test results
Day 1
Rest 120 seconds between each set (longer if required) |
|||
---|---|---|---|
3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups | |
Set 1 | 2 | 4 | 6 |
Set 2 | 1 | 3 | 6 |
Set 3 | 1 | 2 | 4 |
Set 4 | 2 | 4 | 7 |
Set 5 | 3 | 5 | 9 |
Day 2
Rest 90 seconds between each set (longer if required) |
|||
3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups | |
Set 1 | 2 | 4 | 7 |
Set 2 | 2 | 3 | 6 |
Set 3 | 1 | 3 | 6 |
Set 4 | 2 | 4 | 8 |
Set 5 | 3 | 5 | 9 |
Day 3
Rest 120 seconds between each set (longer if required) |
|||
3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups | |
Set 1 | 2 | 4 | 8 |
Set 2 | 2 | 4 | 8 |
Set 3 | 2 | 4 | 8 |
Set 4 | 2 | 3 | 6 |
Set 5 | max | max | max |