“We will either find a way, or make one. “
– Hannibal
Week 6: Pick the same column as you did in week 4
|
Day 1
Rest 120 seconds between each set (longer if required) |
|||
|---|---|---|---|
| 9-11 pull-ups | 12-14 pull-ups | 15+ pull-ups | |
| Set 1&2 | 5 | 6 | 7 |
| Set 3&4 | 6 | 7 | 8 |
| Set 5 | 7 | 8 | 9 |
| Set 6 | 8 | 9 | 10 |
| Set 7 | 9 | 11 | 12 |
|
Day 2
Rest 90 seconds between each set (longer if required) |
|||
| 9-11 pull-ups | 12-14 pull-ups | 15+ pull-ups | |
| Set 1 | 8 | 10 | 11 |
| Set 2 | 9 | 11 | 12 |
| Set 3 | 10 | 12 | 13 |
| Set 4 | 11 | 13 | 14 |
| Set 5 | 12 | 14 | 15 |
|
Day 3
Rest 120 seconds between each set (longer if required) |
|||
| 9-11 pull-ups | 12-14 pull-ups | 15+ pull-ups | |
| Set 1 | 13 | 14 | 15 |
| Set 2 | 11 | 12 | 13 |
| Set 3 | 9 | 11 | 12 |
| Set 4 | 7 | 9 | 10 |
| Set 5 | max | max | max |
After week 6 you’re ready for the final test. Take two days off. Eat well and remember to drink water. Now you should be able to do 20 pull-ups. If you couldn’t, don’t give up. Start again from week 5 with your new test result.