Do you want to improve your pull-ups? This program works…really well!
The Pavel Fighter Pull Up Program
I’ve used this program with a few clients in the past and have seen it work wonders every time.
@amokauff is strong as hell and recently we’ve been focusing on upping her pull up game. Two weeks ago her max was 5 strict pull-ups. As of today she’s already bumped her max up to 7 reps. The goal in 16 more days is to be at 9.
Starting with a 5 RM here is our 30 day pull up game plan.
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
???? The key to success with this program is TO DO EXACTLY WHAT THE PROGRAM SAYS.
Don’t skip the rest days.
Get adequate rest in between sets.
Do minimal accessory pulling exercises for the length of the program to avoid extra fatigue
Plan your whole strength program around simple strength. Too much volume in other movements will zap your nervous system.
Be strict with your form. When you pick your starting repetition max, pick a number where you can do perfect reps. All the way up, all the way down NO KIPPING!
