Saturday, August 29, 2009

Pullup Volume

You start with an all-out set and then cut a rep in each consecutive set for a total of five sets.
The next day add a rep to the last set. Then a rep to the set before that, etc. The system is
intended to be used for four weeks. In the end of the month take two or three days off and
then test yourself. It is not unusual to up the reps 2.5-3 times. In other words, you are likely
to end up cranking out 12-15 reps if you started with 5. If you can already do between 6 and
12 reps start the program with the first day your PR shows up. For instance, if your max is 6
pullups start with Day 7; if your max is 8 start with Day 19. If you run into a snag with this routine, back off a week and build up again. If you hit the wall again switch to another routine.

3 Rep Maximum
Can also be used for doing low rep weighted
Day 1 - 3, 2, 1, 1
Day 2 - 3, 2, 1, 1
Day 3 - 3, 2, 2, 1
Day 4 - 3, 3, 2, 1
Day 5 - 4, 3, 2, 1
Day 6 - off
Day 7 - 4, 3, 2, 1, 1
Day 8 - 4, 3, 2, 2, 1
Day 9 - 4, 3, 3, 2, 1
Day 10 - 4, 4, 3, 2, 1
Day 11 - 5, 4, 3, 2, 1
Day 12 - off

5 Rep Maximum
Complete Progression
Day 1 - 5, 4, 3, 2, 1
Day 2 - 5, 4, 3, 2, 2
Day 3 - 5, 4, 3, 3, 2
Day 4 - 5, 4, 4, 3, 2
Day 5 - 5, 5, 4, 3, 2
Day 6 - off
Day 7 - 6, 5, 4, 3, 2
Day 8 - 6, 5, 4, 3, 3
Day 9 - 6, 5, 4, 4, 3
Day 10 - 6, 5, 5, 4, 3
Day 11 - 6, 6, 5, 4, 3
Day 12 - off
Day 13 - 7, 6, 5, 4, 3
Day 14 - 7, 6, 5, 4, 4
Day 15 - 7, 6, 5, 5, 4
Day 16 - 7, 6, 6, 5, 4
Day 17 - 7, 7, 6, 5, 4
Day 18 - off
Day 19 - 8, 7, 6, 5, 4
Day 20 - 8, 7, 6, 5, 5
Day 21 - 8, 7, 6, 6, 5
Day 22 - 8, 7, 7, 6, 5
Day 23 - 8, 8, 7, 6, 5
Day 24 - off
Day 25 - 9, 8, 7, 6, 5
Day 26- 9, 8, 7, 6, 6
Day 27 - 9, 8, 7, 7, 6
Day 28 - 9, 8, 8, 7, 6
Day 29 - 9, 9, 8, 7, 6
Day 30 - off

15 Rep Max
Day 1 - 15, 12, 10, 8, 6, 4
Day 2 - 15, 12, 10, 8, 6, 6
Day 3 - 15, 12, 10, 8, 8, 6
Day 4 - 15, 12, 10, 10, 8, 6
Day 5 - 15, 12, 12, 10, 8, 6
Day 6 - off
Day 7 - 15,14, etc.

25 Rep Max
Day 1 - 25, 20, 16, 12, 8, 4
Day 2 - 25, 20, 16, 12, 8, 8
Day 3 - 25, 20, 16, 12, 12, 8
Day 4 - 25, 20, 16, 16, 12, 8
Day 5 - 25, 20, 20, 16, 12, 8
Day 6 - off
Day 7 - 25, 22, etc.

Credit Pavel
The 5 rep max shows the complete progression if you can't figure out the 15 and the 25

No comments:

Post a Comment