Armstrong Pullup Program | LiftVault.com
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Day 1Max EffortWeek 1Week 2Week 3Week 4Week 5Week 6Day 4Training MaxWeek 1Week 2Week 3Week 4Week 5Week 6
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14# of Reps
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23# of Sets
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33Total000000
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42
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51Day 5SetsWeek 1Week 2Week 3Week 4Week 5Week 6
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Total13000001
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2
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Day 2PyramidWeek 1Week 2Week 3Week 4Week 5Week 63
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Top Set4+34
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Total195
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Total000000
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Day 3Switch GripWeek 1Week 2Week 3Week 4Week 5Week 6
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Wide Grip 1Notes
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Wide Grip 2Day 1: Complete 5 AMRAP Sets
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Wide Grip 3Day 2: Start with 1 pullup and rest 10s. Then do 2 pullup to 20 seconds of rest and
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Neutral Grip 1gradually increase reps by 1 until failure, then decrease reps by 1 until back to 1 rep.
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Neutral Grip 2Day 3: Complete 3 sets of Pullups using the three different variations outlined.
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Neutral Grip 3Day 4: Select a training max (e.g. 5 reps) then complete as many sets as possible
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Supine Grip 1until failure
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Supine Grip 2Day 5: Complete 5 AMRAP Sets
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Supine Grip 3
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Total000000
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