ArmstrongPullupProgram.

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ARMSTRONG PULL-UP PROGRAM
Day 1 Day 2 Day 3 Day 4 Day 5 Rest
MAX EFFORT
3 Max Pushup Sets
PYRAMID
3 Max Pushup Sets
GRIP SWITCH
3 Max Pushup Sets
MAX DAY
3 Max Pushup Sets
HARDEST
3 Max Pushup Sets
REST DAYS

5 Max Effort Sets Pyramid of sets of 1, 2,
3, 4, 5, etc. until
missed set.
Then one max set.
3 sets overhand
3 sets palms inward,
hands together
3 sets wide grip
Max number of
Training Sets
Repeat the hardest
workout of Days 1
through 4

Rest
90 seconds
Rest
10 seconds for each
pull-up in last set.
Rest
60 seconds
Rest
60 seconds

TRACK IT TRACK IT TRACK IT TRACK IT TRACK IT

Set 1 _______
Set 2 _______
Set 3 _______
Set 4 _______
Set 5 _______


Total Pull-ups per
Workout: _____
Make tick marks for each
pull-up, total after final
max effort set.







Total: ________
Set 1 _______
Set 2 _______
Set 3 _______
Set 4 _______
Set 5 _______
Set 6 _______
Set 7 _______
Set 8 _______
Set 9 _______
Pull-ups per Training
Set: ___
Training Sets
Successfully
Completed: ___



Total Pull-ups per
Workout: _____