Improving Pull Ups Max Rep - Fighter Pull Up Program

DBenn01

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Hope all is well.

So I have a goal set to try and improve my Pull Ups max repetition, because I am tired of letting it sit and just waiting for it to go somewhere. What better time to make a change than now?

I think a good, hard crack at a proven program will at least make a good boost, if not then it should put the discipline in to at least bang them out every day.

The Fighter Pull Up Program. I found this program online and it is similar to Gainers. I think it is interesting. It has a beginner program and then leads on to a more difficult one, and then even a more difficult one. The main one, the middle one is done over 30 days with rests on every 6th day, so five active days and a rest. The sets are broken up to be done throughout the day.

I think this is great because it can accommodate total beginners too.

Here is the beginner one, for people who can really only do up to 3 reps. As you can see as you go you add a rep here and there.

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

After this, the article says one could be ready to attempt the main program. Which starts from a 5 rep max as follows;

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

In theory it could take one up to a 10 rep max, double what one could do at the start.

The next stage goes to a 15 rep max and the next after that goes to a 25 rep max but they are not really looked at anyway that is far down the line for myself at least.

So I have the link here in case anyone wants to look at it;

https://www.strongfirst.com/the-fighter-pullup-program-revisited/

At the minute my max rep is 5 so I will belt straight into it and give updates on how it goes ;)

Let me know what you think.
 

Geespt

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I was actually handed this programme by a Royal Marine who was at the AFCO right after my interview as well as other info and corps history. I've actually been following this programme and started on day 11 and now on day 25. Sometimes I have to redo the days or weeks as I couldn't do the next day but well worth sticking too!
 

DBenn01

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I was actually handed this programme by a Royal Marine who was at the AFCO right after my interview as well as other info and corps history. I've actually been following this programme and started on day 11 and now on day 25. Sometimes I have to redo the days or weeks as I couldn't do the next day but well worth sticking too!

That is great. How are you finding it? And how long do you recommend for rest periods?
 

Geespt

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It does help loads! It’s a shame that not many others know about this programme!

I’d say no longer then 45 seconds for rest, i try to keep it to 30 seconds rest before the next set but if you’re struggling go to 45 then do the next set! If it hurts it’s working i suppose haha
 

DBenn01

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It does help loads! It’s a shame that not many others know about this programme!

I’d say no longer then 45 seconds for rest, i try to keep it to 30 seconds rest before the next set but if you’re struggling go to 45 then do the next set! If it hurts it’s working i suppose haha

Cheers for this. It is a big help.

Hopefully some more people will catch the thread and find out more about it :)
 

Imperator13

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Something easier to do? This method was given to me by a PTI in the army who served 24 years.

Every time you train you do this before anything else.

5 Reps 1 Minute rest
3 Reps 1 Minute rest
2 Reps 1 Minute rest
3 Reps 1 Minute rest
5 Reps 1 Minute rest

Once you can complete that which vey strong pulls on each set, add 1kg. Then when you can complete it with 1kg go up to 2kg and so on.

My pull ups when from 3 to the beep to 10/11 (Got 9 on PRMC I think). I could bang out about 15/16 normal pull ups after doing this for a while.

It’s progressive overload which is proven to work mixed with a pyramid style rep scheme also proven to make improvements.
 

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