For your first set, perform a maximum effort set of pull-ups. Kind of a pain to keep track of it all, but I found results that way over I guess a more general "rest 2 minutes between each set". Day 2. Week 1: 100% test (Count how many push-ups you can do before muscle give out). ... 12 reps start the program with the first day your PR shows up. attempt the pull-ups until two to three hours after the push-up routine is completed. Day 1. For programming, I always use Pavel Tsatsouline’s “Russian Fighter Program.” It is a more specific style of program. I love these inexpensive little devices. Target Audience: 5+ pull-ups; Frequency: 3 times a week with one day of rest in between each day; Day 1. For instance, if your max is 6. Now, towards the end of such a session I can easily bust out *one* extra pullup with minimal (say ~30s) rest, but I still can't do 5 pull ups in a single set. Here is a powerful Russian pullup program adaptable to any level of ability. If there is a “secret” to pull ups, it is to show up with an amazing set of abs. I used the fighter pull up program with extra days rest to get me to a 48kg chin up. I would then do two weeks of volume work. I'd say it helped. as of now my one rep max is 10 with proper form. I did the 3 RM fighter pull-up program with weighted pull-ups and dips at the same time. So it looked like: 2 weeks fighter program -> 2 weeks volume -> 2 weeks fighter. I started with 3,2,1,1, built it up to 5 reps then stepped up a weight training every other day, so this would fit in with training 3 days a week 2. 5, 4, 3, 2, 1. Fighter Pull Up Program. Pull-Up 4 x 4, 4, 3, 3 reps. Rest as much as necessary, begin the workout with this protocol. BTW, Pavel has recommended GTG over the Fighter PU. So, go all out, and then yell, "too easy" in your best Russian accent. It is important to cease the pull-ups for two days, Saturday and Sunday. I'm also doing the 3-rep max program, and I'm up to doing sessions that are like 4, 3, 2, 1, 1. If you find you miss a set, rest a bit longer next time. In this program, you will do descending ladders of pull ups five days a week. If you don’t know the answer then start doing the push up as many as you can properly. So 20 x 30%= 6 push-ups per hour if you can do 40 push-ups properly without stopping then 12 push ups per hour on Day 1. In other words, I always … This is easily translated into a Monday to Friday training schedule. The fighter pull up program was also popularized by Pavel. For the pull up, the ab wheel gives you the same feeling that you want when you perform on the bar: tight abs. Posey, who teaches a pull-up class at the James Wesley Marsh Center at Marine Corps Base Quantico, Virginia, says it does not take a great deal of time to get a Marine from zero pull-ups … If you can do a given day, try reducing the rest next time. Looking for a workout i can complete in one session (around 45mins) as the only accessible pull up bar is a 15minute bike ride away, hence workouts like the russian fighter program wouldn’t work as i would be spending too much time at the bar. These work well integrated into other workouts. The program is conveniently divided into five training days. Category #3: The "I sorta suck" program. Let’s say you can do 20 push-ups. I'd only do 5 consecutive days (to get a new 4 RM), then added 2.5 lbs to each lift and started again at 3 RM. Next, perform 4 more sets of pull-ups by decreasing each subsequent set by 1-4 pull-ups depending on your conditioning level. ... An extra day of rest here and there is … Weighted Pull-Up w/10 lbs 4 x 2 reps, followed by 3 negatives. So if you can GTG instead, that's preferable too. You will do five sets of pull ups … The 5RM Russian Pullup Program.