Pdf armstrong pullup program day 1 day 2 day 3 day. Armstrong pullup 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. Six days per week youll perform 5 sets of pullups using a very specific rep scheme. Major armstrong developed this workout to prepare him to set. The program provides the necessities for successful physical improvement namely, variety, overload, and regularity. Pdf the twenty pullups challenge sg 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. If you cant do this yet however, replace your pull ups with pull up negatives this routine to increase your pull ups is based upon the charles lewis armstrong method a method developed by the guy who goes by the same name and is. The program provides the necessities for any successful physical improvement regime. The armstrong pullup program savannah state university the armstrong pullup program.
Armstrong pullup program self care recreation scribd. I found another link for the armstrong program here. Do your pull ups on consecutive days and dont miss a day. This program was used by major charles lewis armstrong, usmc to prepare himself to attempt to set a world record in number of pull ups completed in a single exercise session.
Its a multiweek program that involves sneaking up on reps. The 7 day charles lewis armstrong pull up method bar. Armstrong pullup program printable tracker free download as pdf file. This tracker was born out of the frustration of one marine officer. Day 1 day 2 day 3 day 4 day 5 rest armstrong pullup program. Then do 2 pull ups and rest 20 seconds, and so on, until failure. Daily performance of the exercises listed in the following paragraphs holds the true key to reaching and to maintaining the twenty repetition level. Armstrong pull up program officer candidates school blog. Pdf armstrong pullup program day 1 day 2 day 3 day 4. This program was developed by major charles lewis armstrong to prepare him to set a new world record in number of pullups completed in a single session.
Major armstrong developed this workout to prepare him to set a new world record in number of pull ups completed in a single exercise session. The routines contained in this book will detail the plentiful benefits of pullups, such as vastly improved muscular endurance in your upper body, arms and core, more lean muscle, and a metabolism fired up to burn any excess fat. Ive noticed progress but since the pullup is the most challenging exercise for me, i might focus on this program for a month or so, keeping. Also i recommend beginning your pull up routine midday in order to give a rest gap between the push up and pull up routine. It is a 5 day per week routine designed to improve an athletes pull up strength.
I stopped after getting the one armed chinup and developing tendinitis result of working towards the oac. The armstrong pull up program this program was developed by major charles lewis armstrong. When required, simply pick any bicep curl type exercises barbell, dumbbell, alternating, exercise tube, kettlebells or row exercise machine row, barbell row, single arm bicep curl, etc. Armstrong pull up programit can not be overemphasized that his program depends upon regularity.
Then decrease reps by 1, reducing rest periods by 10 seconds per set along the way, until back down to 1 rep. This program was used by major charles lewis armstrong, usmc to prepare himself to attempt to set a world record in number of pullups completed in a single exercise session. Rest a few days and test the new max number of pullups. The routines contained in this book will detail the plentiful benefits of pull ups, such as vastly improved muscular endurance in your upper body, arms and core, more lean muscle, and a metabolism fired up to burn any excess fat. This is a proven method to increase number of pullups. By the end, muscleups were incredibly easy and twenty pullups were easier. Armstrong pullup program free download as pdf file. This method will help you improve your calisthenics pull up. Not really sure but spring 2009, i did pullups everyday for three months straight. Reproduction encouraged armstrong pullup 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. The prearmstrong workout for pullup beginners sandboxx. Pdf the armstrong pullup program agyl costa rachmauli. Building grip strength can be the difference between 18 pullups and the perfect score of 20 pullups. And since then, i actually used it myself for four weeks.
It is important to rest on saturday and sunday as your body will thank you for it. Armstrong pull up program results romania calisthenicskings. This program was developed by major charles lewis armstrong. It is now used and meant to help people work up to performing 20 strict, militarystyle pullups in about 68 weeks. Major armstrong developed this workout to prepare him to set a new world record in number of pullups completed in a single exercise session. The armstrong pullup program savannah state university. Pavel tsatsouline introduced me to the idea of the russian fighters pullup program. Whichever exercise your ability and equipment availability allows will work, just stick with only one or two exercises per requirement and ensure you. It is now used and meant to help people work up to performing 20 strict, militarystyle pull ups in about 68 weeks, and its primarily.