Week -2 Day 1 Rest 120 seconds between each set …

1 Week -2 Pick the appropriate column depending on your initial test resultsDay 1 rest 120 seconds between each set (longer if required) 0 pull-ups1 pull-up2 pull-upsSet 1 1 negative12 Set 2 1 negative1 negative1 Set 3 1 negative1 negative1 Set 4 1 negative1 negative2 Set 5 1 negative1 negative 1 negativeDay 2 rest 90 seconds between each set (longer if required) 0 pull-ups1 pull-up2 pull-upsSet 1 1 negative12 Set 2 1 negative11 Set 3 1 negative1 negative1 Set 4 1 negative12 Set 5 1 negative1 negative 1 negativeDay 3 rest 120 seconds between each set (longer if required) 0 pull-ups1 pull-up2 pull-upsSet 1 1 negative12 Set 2 1 negative11 Set 3 1 negative1 negative1 Set 4 1 negative1 negative1 Set 5 122 2008 Olli Sikstus, Inspired by the Hundred Push UpsWeek -1 Pick the same column as you did in week -2 Day 1 rest 120 seconds between each set (longer if required) 0 pull-ups1 pull-up2 pull-upsSet 1 112 Set 2 1 negative12 Set 3 1 negative1 negative1 Set 4 1 negative12 Set 5 1 negative1 negative 1 negativeDay 2 rest 90 seconds between each set (longer if required)

2 0 pull-ups1 pull-up2 pull-upsSet 1 112 Set 2 1 negative12 Set 3 11 negative1 Set 4 1 negative12 Set 5 1 negative1 negative 1 negativeDay 3 rest 120 seconds between each set (longer if required) 0 pull-ups1 pull-up2 pull-upsSet 1 112 Set 2 1 negative1 negative1 Set 3 111 Set 4 1 negative1 negative1 Set 5 maxmaxmax 2008 Olli Sikstus, Inspired by the Hundred Push UpsWeek 1 Pick the appropriate column depending on your initial test resultsDay 1 rest 120 seconds between each set (longer if required) 3-5 pull-ups 6-9 pull-ups 10+ pull-upsSet 1 246 Set 2 136 Set 3 124 Set 4 247 Set 5 359 Day 2 rest 90 seconds between each set (longer if required) 3-5 pull-ups 6-9 pull-ups 10+ pull-upsSet 1 247 Set 2 236 Set 3 136 Set 4 248 Set 5 359 Day 3 rest 120 seconds between each set (longer if required) 3-5 pull-ups 6-9 pull-ups 10+ pull-upsSet 1 248 Set 2 248 Set 3 248 Set 4 236 Set 5 maxmaxmax 2008 Olli Sikstus, Inspired by the Hundred Push UpsWeek 2 Pick the same column as you did in week 1 Day 1 rest 120 seconds between each set (longer if required) 3-5 pull-ups 6-9 pull-ups 10+ pull-upsSet 1 358 Set 2 247 Set 3 336 Set 4 247 Set 5 358 Day 2 rest 90 seconds between each set (longer if required)

3 3-5 pull-ups 6-9 pull-ups 10+ pull-upsSet 1 348 Set 2 347 Set 3 237 Set 4 346 Set 5 3610 Day 3 rest 120 seconds between each set (longer if required) 3-5 pull-ups 6-9 pull-ups 10+ pull-upsSet 1 348 Set 2 348 Set 3 347 Set 4 247 Set 5 maxmaxmax 2008 Olli Sikstus, Inspired by the Hundred Push UpsWeek 3 Pick the same column as you did in week 1 Day 1 rest 120 seconds between each set (longer if required) 3-5 pull-ups 6-9 pull-ups 10+ pull-upsSet 1 469 Set 2 357 Set 3 446 Set 4 357 Set 5 469 Day 2 rest 90 seconds between each set (longer if required) 3-5 pull-ups 6-9 pull-ups 10+ pull-upsSet 1 569 Set 2 357 Set 3 468 Set 4 357 Set 5 569 Day 3 rest 120 seconds between each set (longer if required) 3-5 pull-ups 6-9 pull-ups 10+ pull-upsSet 1 6710 Set 2 568 Set 3 457 Set 4 346 Set 5 maxmaxmax 2008 Olli Sikstus, Inspired by the Hundred Push UpsAfter week 3 you can congratulate yourself.

4 You are now half-way through this program. Now it's time to test your maximum. Take two days off. Eat well and remember to drink water. Now you should be able to do at least 9 pull-ups. Week 4 Pick the appropriate column depending on your latest test resultsDay 1 rest 120 seconds between each set (longer if required) 9-11 pull-ups 12-14 pull-ups 15+ pull-upsSet 1 556 Set 2 467 Set 3 578 Set 4 689 Set 5 7911 Day 2 rest 90 seconds between each set (longer if required) 9-11 pull-ups 12-14 pull-ups 15+ pull-upsSet 1 777 Set 2 668 Set 3 579 Set 4 6810 Set 5 7911 Day 3 rest 120 seconds between each set (longer if required) 9-11 pull-ups 12-14 pull-ups 15+ pull-upsSet 1 81012 Set 2 6810 Set 3 578 Set 4 467 Set 5 maxmaxmax 2008 Olli Sikstus, Inspired by the Hundred Push UpsWeek 5 Pick the same column as you did in week 4 Day 1 rest 120 seconds between each set (longer if required) 9-11 pull-ups 12-14 pull-ups 15+ pull-upsSet 1&2 456 Set 3&4 567 Set 5 678 Set 6 689 Set 7 7911 Day 2 rest 90 seconds between each set (longer if required) 9-11 pull-ups 12-14 pull-ups 15+ pull-upsSet 1 81012 Set 2 7810 Set 3 81012 Set 4 7810 Set 5 81012 Day 3 rest 90 seconds between each set (longer if required)

5 9-11 pull-ups 12-14 pull-ups 15+ pull-upsSet 1 5710 Set 2 6811 Set 3 8912 Set 4 91113 Set 5 101215 2008 Olli Sikstus, Inspired by the Hundred Push UpsWeek 6 Pick the same column as you did in week 4 Day 1 rest 120 seconds between each set (longer if required) 9-11 pull-ups 12-14 pull-ups 15+ pull-upsSet 1&2 567 Set 3&4 678 Set 5 789 Set 6 8910 Set 7 91112 Day 2 rest 90 seconds between each set (longer if required) 9-11 pull-ups 12-14 pull-ups 15+ pull-upsSet 1 81011 Set 2 91112 Set 3 101213 Set 4 111314 Set 5 121415 Day 3 rest 120 seconds between each set (longer if required) 9-11 pull-ups 12-14 pull-ups 15+ pull-upsSet 1 131415 Set 2 111213 Set 3 91112 Set 4 7910 Set 5 maxmaxmax 2008 Olli Sikstus, Inspired by the Hundred Push UpsAfter week 6 you're ready for the final test.

6 Take two days off. Eat well and remember to drink water. Now you should be able to do 20 pull-ups. If you couldn't, don't give up. Start again from week 5 with your new test result.