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Home » Programs » Bodyweight Workout Programs » Armstrong Pull Up Workout Program Spreadsheet

Armstrong Pull Up Workout Program Spreadsheet

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By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: 1

Periodization: Linear Periodization

Meet prep program: No

Program goal: Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a spreadsheet for the Armstrong Pull Up Workout Program. It is a 5 day per week routine designed to improve an athlete’s pull up strength.

Armstrong Pull Up Workout Program Overview

  • Day 1: Complete 5 AMRAP sets
  • Day 2: Start with 1 pull up and rest 10 seconds. Then do 2 pull ups and rest 20 seconds, and so on, until failure. Then decrease reps by 1, reducing rest periods by 10 seconds per set along the way, until back down to 1 rep.
  • Day 3: Complete 3 sets of pull ups using three different grip variations (wide, neutral, supine). A supinated grip means the palms will be facing your body, similar to the grip used in a barbell curl.
  • Day 4: Select a training max (e.g. 5 reps) and complete as many sets as possible until failure.
  • Day 5: Complete 5 AMRAP sets

Armstrong Pull Up Workout Program Spreadsheet

via /r/fitness

Armstrong Pullup Program | LiftVault.com

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: Bodyweight Workout Programs, Programs
Tagged With: 5 Day Workout Plan



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