“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) |
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---|---|---|---|
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 |