20 Pull Ups Ilka Helo
Week -2
Pick the appropriate column depending on your initial test results
Set 1
Set 2
Set 3
Set 4
Set 5
Day 1
Rest 120 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1 negative
1
2
1 negative
1 negative
1
1 negative
1 negative
1
1 negative
1 negative
2
1 negative
1 negative
1 negative
Set 1
Set 2
Set 3
Set 4
Set 5
Day 2
Rest 90 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1 negative
1
2
1 negative
1
1
1 negative
1 negative
1
1 negative
1
2
1 negative
1 negative
1 negative
Set 1
Set 2
Set 3
Set 4
Set 5
Day 3
Rest 120 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1 negative
1
2
1 negative
1
1
1 negative
1 negative
1
1 negative
1 negative
1
1
2
2
© 2008 Olli Sikstus, Inspired by the Hundred Push Ups
Week -1
Pick the same column as you did in week -2
Set 1
Set 2
Set 3
Set 4
Set 5
Day 1
Rest 120 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1
1
2
1 negative
1
2
1 negative
1 negative
1
1 negative
1
2
1 negative
1 negative
1 negative
Set 1
Set 2
Set 3
Set 4
Set 5
Day 2
Rest 90 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1
1
2
1 negative
1
2
1
1 negative
1
1 negative
1
2
1 negative
1 negative
1 negative
Set 1
Set 2
Set 3
Set 4
Set 5
Day 3
Rest 120 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1
1
2
1 negative
1 negative
1
1
1
1
1 negative
1 negative
1
max max max
© 2008 Olli Sikstus, Inspired by the Hundred Push Ups
Week 1
Pick the appropriate column depending on your initial test results
Set 1
Set 2
Set 3
Set 4
Set 5
Day 1
Rest 120 seconds between each set (longer if required)
3-5 pull-ups
6-9 pull-ups 10+ pull-ups
2
4
6
1
3
6
1
2
4
2
4
7
3
5
9
Set 1
Set 2
Set 3
Set 4
Set 5
Day 2
Rest 90 seconds between each set (longer if required)
3-5 pull-ups
6-9 pull-ups 10+ pull-ups
2
4
7
2
3
6
1
3
6
2
4
8
3
5
9
Set 1
Set 2
Set 3
Set 4
Set 5
Day 3
Rest 120 seconds
Pick the appropriate column depending on your initial test results
Set 1
Set 2
Set 3
Set 4
Set 5
Day 1
Rest 120 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1 negative
1
2
1 negative
1 negative
1
1 negative
1 negative
1
1 negative
1 negative
2
1 negative
1 negative
1 negative
Set 1
Set 2
Set 3
Set 4
Set 5
Day 2
Rest 90 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1 negative
1
2
1 negative
1
1
1 negative
1 negative
1
1 negative
1
2
1 negative
1 negative
1 negative
Set 1
Set 2
Set 3
Set 4
Set 5
Day 3
Rest 120 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1 negative
1
2
1 negative
1
1
1 negative
1 negative
1
1 negative
1 negative
1
1
2
2
© 2008 Olli Sikstus, Inspired by the Hundred Push Ups
Week -1
Pick the same column as you did in week -2
Set 1
Set 2
Set 3
Set 4
Set 5
Day 1
Rest 120 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1
1
2
1 negative
1
2
1 negative
1 negative
1
1 negative
1
2
1 negative
1 negative
1 negative
Set 1
Set 2
Set 3
Set 4
Set 5
Day 2
Rest 90 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1
1
2
1 negative
1
2
1
1 negative
1
1 negative
1
2
1 negative
1 negative
1 negative
Set 1
Set 2
Set 3
Set 4
Set 5
Day 3
Rest 120 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1
1
2
1 negative
1 negative
1
1
1
1
1 negative
1 negative
1
max max max
© 2008 Olli Sikstus, Inspired by the Hundred Push Ups
Week 1
Pick the appropriate column depending on your initial test results
Set 1
Set 2
Set 3
Set 4
Set 5
Day 1
Rest 120 seconds between each set (longer if required)
3-5 pull-ups
6-9 pull-ups 10+ pull-ups
2
4
6
1
3
6
1
2
4
2
4
7
3
5
9
Set 1
Set 2
Set 3
Set 4
Set 5
Day 2
Rest 90 seconds between each set (longer if required)
3-5 pull-ups
6-9 pull-ups 10+ pull-ups
2
4
7
2
3
6
1
3
6
2
4
8
3
5
9
Set 1
Set 2
Set 3
Set 4
Set 5
Day 3
Rest 120 seconds