Armstrong Pullup Program | FitFrek.com

	A	B	C	D	E	F	G	H	J	K	L	M	N	O	P	Q
1	Day 1	Max Effort	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Day 4	Training Max	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
2		1								# of Reps
3		2								# of Sets
4		3								Total	0	0	0	0	0	0
5		4
6		5							Day 5	Sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
7		Total	0	0	0	0	0	0		1
8										2
9	Day 2	Pyramid	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6		3
10		Top Set	4+3							4
11		Total	19							5
12										Total	0	0	0	0	0	0
13	Day 3	Switch Grip	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
14		Wide Grip 1							Notes
15		Wide Grip 2							Day 1: Complete 5 AMRAP Sets
16		Wide Grip 3							Day 2: Start with 1 pullup and rest 10s. Then do 2 pullup to 20 seconds of rest and
17		Neutral Grip 1							gradually increase reps by 1 until failure, then decrease reps by 1 until back to 1 rep.
18		Neutral Grip 2							Day 3: Complete 3 sets of Pullups using the three different variations outlined.
19		Neutral Grip 3							Day 4: Select a training max (e.g. 5 reps) then complete as many sets as possible
20		Supine Grip 1							until failure
21		Supine Grip 2							Day 5: Complete 5 AMRAP Sets
22		Supine Grip 3
23		Total	0	0	0	0	0	0
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