The pull-up is the king of upper body exercises. Being able to pull up one’s own body weight is one of the most useful tests of functional strength. Elite military units, such as Navy SEALs, Army Special Forces (Green Berets), Delta and Air Force Special Tactics, want their members to be able to do at least 20 pull-ups. 

However, the overwhelming majority of men and women (Yes, women can do pull-ups.) can’t even do ONE. If you would like to dramatically improve your upper body strength, here is the program I used to double my pull-up totals in only five weeks.

Major Charles Lewis Armstrong, USMC, used this routine to prepare himself for an attempt to set a world record for pull-ups. The Armstrong pull-up program consists of two workouts per day, five days a week. Before you faint at the thought of violating the “laws” of fitness that restrict exercise to 3 days a week every other day, remember that the amount of recovery time needed from exercise varies with the type, volume, and intensity. The military typically uses a Monday through Friday training schedule for calisthenics.

Monday: Do five maximum effort sets. Rest 90 seconds between each set. Make sure that each set is a maximum effort set, but don’t concern yourself with numbers. You will probably increase the numbers in the last two sets before you see much improvement in the first three.

Tuesday: Pyramid Day. Start the pyramid with one repetition, the next set has two repetitions, the next has three. Rest 10 seconds for each repetition in the previous set. Continue adding reps to each set until you miss a set. That means, if your last set was five, and your next set should be six, but you could only do four, you missed a set. Then finish your workout with one more set at a maximum effort.

Wednesday: Do three “training sets” of overhand pull-ups, three sets of underhand pull-ups, and three sets of overhand pull-ups where the back of your neck touches the bar. Rest 60 seconds between sets. A training set is determined by your current level of strength. If you are advanced, it might be 5 or 6. The goal of the workout is to do the same number of repetitions per set, so start off conservatively. If you can only do one, use one. You must complete nine training sets for this workout.

Thursday: Do the maximum number of training sets that you can. Use the same number of repetitions that you used in your Wednesday sets. Rest 60 seconds between each set. Do training sets until you miss a set.

Friday: Repeat the day that you found to be the hardest in the previous four days. This may vary from week to week.

Most people who stick with this program are able to double their pull-ups in 4-6 weeks. In addition to pull-ups, Major Armstrong did three maximum effort sets of push-ups every morning, and then did his pull-up routine 3-4 hours later. That workout schedule is probably not convenient for most people, but it doesn’t have to be followed exactly. Just be sure to do the pull-up routine separately from the push-ups. Though I don’t recommend it, you could also skip the push-ups unless you’re training for a fitness test which includes push-ups.

Unless you are facing a make-or-break fitness test, I personally wouldn’t follow this program longer than 6-8 weeks even if you haven’t reached your ultimate goal number. Change to a different exercise routine, while maintaining your pull-up gains by doing 5 sets of 50% of your max, five days a week, or doing your max reps at least twice a week. In other words, if you want to maintain the ability to do 20 pull-ups, do 5 sets of 10, five days a week, or do a set of 20 at least twice a week. After 1-2 months, you should be able to go back to the Armstrong pull-up program at about the same place you left off and push on to the next level.

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The Question:

You often hear that 3-5 days per week in the gym will help you achieve any of your goals. Well, with time on your hands and goals to achieve it’s time for a 5-day split.

What is the best 5-day workout split?

Are 5-day splits better for training muscles once per week or twice?

Are 5-day splits more or less effective than 3-day splits?

Who would benefit the most by using this type of training? The least?

Show off your knowledge to the world! Read more »

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Why?

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