“From a certain point onward there is no longer any turning back. That is the point that must be reached.”
– Franz Kafka
Week 4: Pick the appropriate column depending on your latest test results
|
Day 1
Rest 120 seconds between each set (longer if required) |
|||
|---|---|---|---|
| 9-11 pull-ups | 12-14 pull-ups | 15+ pull-ups | |
| Set 1 | 5 | 5 | 6 |
| Set 2 | 4 | 6 | 7 |
| Set 3 | 5 | 7 | 8 |
| Set 4 | 6 | 8 | 9 |
| Set 5 | 7 | 9 | 11 |
|
Day 2
Rest 90 seconds between each set (longer if required) |
|||
| 9-11 pull-ups | 12-14 pull-ups | 15+ pull-ups | |
| Set 1 | 7 | 7 | 7 |
| Set 2 | 6 | 6 | 8 |
| Set 3 | 5 | 7 | 9 |
| Set 4 | 6 | 8 | 10 |
| Set 5 | 7 | 9 | 11 |
|
Day 3
Rest 120 seconds between each set (longer if required) |
|||
| 9-11 pull-ups | 12-14 pull-ups | 15+ pull-ups | |
| Set 1 | 8 | 10 | 12 |
| Set 2 | 6 | 8 | 10 |
| Set 3 | 5 | 7 | 8 |
| Set 4 | 4 | 6 | 7 |
| Set 5 | max | max | max |