ARMSTRONG PULL-UP PROGRAM

Day 1 Day 2 Day 3 Day 4 Day 5 Rest

MAX EFFORT PYRAMID GRIP SWITCH MAX DAY HARDEST REST DAYS

□ 3 Max Pushup Sets □ 3 Max Pushup Sets □ 3 Max Pushup Sets □ 3 Max Pushup Sets □ 3 Max Pushup Sets

5 Max Effort Sets Pyramid of sets of 1, 2, 3 sets overhand Max number of Repeat the hardest
3, 4, 5, etc. until Training Sets workout of Days 1
missed set. 3 sets palms inward, through 4
hands together
Then one max set.
3 sets wide grip
Rest Rest Rest Rest
90 seconds 10 seconds for each 60 seconds 60 seconds
pull-up in last set.

TRACK IT TRACK IT TRACK IT TRACK IT TRACK IT

Set 1 _______ Make tick marks for each Set 1 _______ Pull-ups per Training
pull-up, total after final Set: ___
Set 2 _______ max effort set. Set 2 _______
Training Sets
Set 3 _______ Set 3 _______ Successfully
Set 4 _______ Set 4 _______ Completed: ___

Set 5 _______ Set 5 _______

Set 6 _______

Set 7 _______

Total Pull-ups per Set 8 _______ Total Pull-ups per

Workout: _____ Workout: _____
Total: ________ Set 9 _______

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