Week 6

“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.