Armstrong Pull-Up Program
Five consecutive pull-up days mix max sets, pyramids and grip changes, with three morning push-up sets daily.
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Sets and reps
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The schedule
7 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat, Sun.
How it works
The program’s own rules, as Catalyst runs them.
Each morning, do three maximum push-up sets with clean form and a few minutes between sets. Do pull-ups two to three hours later; if you cannot fit in both, prioritize pull-ups. Train pull-ups Monday through Friday and rest from them on Saturday and Sunday. Start each rep in a relaxed full hang with relaxed legs, bring your chest to the bar, and lower under control. End the set when you cannot do another perfect rep. Keep the number of reps in each training set fixed for the day. On Friday, choose the hardest day to repeat. If you want assistance or added weight, choose that setup yourself. Start with a rep count that lets you finish all nine Wednesday sets. If you finish all nine, try one extra rep per set on Thursday. Keep that higher count the following week only if you finish at least nine full Thursday sets. A final set that falls short does not count as a complete training set.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Pull-up bar
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