Week 1

“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