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    The 3RM Fighter Pullup Program

    Uploaded by

    tweetybyrd443013
    The document outlines three pullup programs of increasing difficulty - 3RM, 5RM, and 15RM. Each program follows the same structure: a series of pullup sets with decreasing reps done on consecutive training days, with a rest day after 6-7 days. The rep max for each set decreases over the course of the week. These programs are designed to progressively overload the muscles for increased strength and power in pullups.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    The 3RM Fighter Pullup Program

    Uploaded by

    tweetybyrd443013
    1K views2 pages
    The document outlines three pullup programs of increasing difficulty - 3RM, 5RM, and 15RM. Each program follows the same structure: a series of pullup sets with decreasing reps done on consecutive training days, with a rest day after 6-7 days. The rep max for each set decreases over the course of the week. These programs are designed to progressively overload the muscles for increased strength and power in pullups.

    Original Description:

    Fighter pullup program

    Original Title

    Pullup Program

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    The document outlines three pullup programs of increasing difficulty - 3RM, 5RM, and 15RM. Each program follows the same structure: a series of pullup sets with decreasing reps done on consecutive training days, with a rest day after 6-7 days. The rep max for each set decreases over the course of the week. These programs are designed to progressively overload the muscles for increased strength and power in pullups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    1K views2 pages

    The 3RM Fighter Pullup Program

    Uploaded by

    tweetybyrd443013
    The document outlines three pullup programs of increasing difficulty - 3RM, 5RM, and 15RM. Each program follows the same structure: a series of pullup sets with decreasing reps done on consecutive training days, with a rest day after 6-7 days. The rep max for each set decreases over the course of the week. These programs are designed to progressively overload the muscles for increased strength and power in pullups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    The 3RM Fighter Pullup Program

    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

    The 5RM Fighter Pullup Program

    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

    The15RM Fighter Pullup Program

    Day 1 15RMx12, 10, 8, 6, 4


    Day 2 15RMx12, 10, 8, 6, 6
    Day 3 15RMx12, 10, 8, 8, 6
    Day 4 15RMx12, 10, 10, 8, 6
    Day 5 15RMx12, 12, 10, 8, 6
    Day 6 off
    Day 7 15RMx14, etc.

    A stud with a 25-pullup max would do it slightly differently:

    The 25RM Fighter Pullup Program

    Day 1 25RMx20, 16, 12, 8, 4


    Day 2 25RMx20, 16, 12, 8, 8
    Day 3 25RMx20, 16, 12, 12, 8
    Day 4 25RMx20, 16, 16, 12, 8
    Day 5 25RMx20, 20, 16, 12, 8
    Day 6 off
    Day 7 25RMx22, etc.

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