“Obstacles are things a person sees when he takes his eyes off his goal.”
– E. Joseph Crossman
Week 3: Pick the same column as you did in week 1
| Day 1: Rest 120 seconds between each set (longer if required) | |||
|---|---|---|---|
| 3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups | |
| Set 1 | 4 | 6 | 9 |
| Set 2 | 3 | 5 | 7 |
| Set 3 | 4 | 4 | 6 |
| Set 4 | 3 | 5 | 7 |
| Set 5 | 4 | 6 | 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 | 5 | 6 | 9 |
| Set 2 | 3 | 5 | 7 |
| Set 3 | 4 | 6 | 8 |
| Set 4 | 3 | 5 | 7 |
| Set 5 | 5 | 6 | 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 | 6 | 7 | 10 |
| Set 2 | 5 | 6 | 8 |
| Set 3 | 4 | 5 | 7 |
| Set 4 | 3 | 4 | 6 |
| Set 5 | max | max | max |
After week 3 you can congratulate yourself. You are now half-way through this program. Now it’s time to test your maximum. Take two days off. Eat well and remember to drink water. Now you should be able to do at least 9 pull-ups. After the test you can continue to week 4.