Armstrong Pullup Program

Armstrong Pull Up Program From Civilian to Marine Officer
http://manlypat.wordpress.com/2009/02/24/armstrong-pull-up-program/
From Civilian to Marine Officer

A Marine Corps Officer Candidate Shares His Story and Preparation
Armstrong Pull Up Program by Ocer Candidates School Blog

About these (hp://en.wordpress.com/about-these-ads/) Fact: No one ads I know who has used this program has failed to reach 20 pull ups, given enough time. If you are dedicated, youll get there. Simple. Check out the updated page on our new blog here (hp://ocercandidatesschool.com/2010/05 /27/armstrong-pull-up-program/)!
Armstrong Pull-up Program (http://officercandidatesschool.com/2011/11/08/ripmajor-charles-lewis-armstrong/)

1. This program was used by Major Charles Lewis Armstrong (hp://ocercandidatesschool.com /2011/11/08/rip-major-charles-lewis-armstrong/), USMC to prepare himself to aempt to set a world record in number of pull-ups completed in a single exercise session. The program provides the necessities for successful physical improvement namely, VARIETY,
(hp://ocercandidatesschool.com/2010/05 /27/armstrong-pull-up-program/) Be one of the candidates who gets 20 pullups the rst day of OCS!
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OVERLOAD, and REGULARITY. Users have achieved remarkable results in only 6 to 8 weeks. This means that most, if not all, have been able to meet the performance level they have set out to achieve, a single set of twenty repetitions. It can not be overemphasized that his program depends upon regularity. Daily performance of the exercises listed in the following paragraphs holds the true key to reaching and to maintaining the twenty repetition level.
The Morning Routine

Each morning perform three maximum eort sets of normal pushups. The pushup is one of the best, single exercises for strengthening the entire set of muscles that makes up the shoulder girdle. Major Armstrong described his morning routine in the following manner. After rising, I would drop onto the deck and do my rst set of pushups. I would then move into the head (bathroom) and start my morning toilet. I would return after a few minutes and do my second maximum eort set after which, I would go back into the head to shave. After shaving, I would return to the bedroom and complete the third and nal set. Having completed all of the pushups, I was awake and ready for a relaxing shower. This routine should be followed during the entire training period. Since it takes most of us at least four weeks to reach our goals, you will probably nd that you have inadvertently established a morning routine that is easy enough to keep as a lifetime habit, if not, you will at least appreciate the morning shower a lile more. It has been noted that this pushup routine helps to alleviate any soreness during the rst couple of weeks. It is recommended that you use the pushup routine everyday during this period so that you feel more comfortable during your initial adjustment to this regime of exercises.
Training Routines
The following represents the heart of the training program. I recommend that you do not aempt the pull-ups until 3 or 4 hours after the pushup routine was completed. The program is conveniently divided into ve training days. This is easily translated into a Monday through Friday approach to pull-up training. It is important to cease the pull-up routine for two days, Saturday and Sunday. Further, it is necessary to use consecutive days (not to skip days) when on the pull-up routine. Finally, it is more important to do the pull-ups than it is to do the pushups. The training program was developed to improve performance in a specic exercise, the overhand pull-up. The program can be adapted to doing chin-ups and exed arm hangs. The program depends upon quality exercises, numbers of repetitions are unimportant. When you are doing these routines
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you should concentrate on perfect execution of each repetition. The only person that you can fool is yourself.
Geing Jacked Is Good For Your Career!
Day 1
Five maximum eort sets. Rest 90 seconds between each set. Do not concern yourself with numbers. You will nd that you will increase the numbers in the last two sets before you see much improvement in the rst three. Make sure that each set is a maximum eort set.
Day 2
Pyramid Day. Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was ve, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum eort. Rest 10 seconds for each repetition in the previous set.
Day 3
Do three training sets with a normal overhand grip. Rest 60 seconds between each set. Do three training sets gripping the bar so that your palms are toward your face and your lile ngers are touching each other. Rest 60 seconds between each set.
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Day 4
Do the maximum number of training sets that you can accomplish. Rest 60 seconds between each set. You do training sets until you fail to do perfect training set. This day can wind up being the longest training day as you continue with the program because you will nd it easy to do lots of training sets.
Day 5
Repeat the day that you found to be the hardest in the previous four days. This will change from week to week.
Training Sets
Training Sets are easy to dene, but require some experimentation to determine for the individual participating in the program. A training set a specied number of repetitions. That means one individual may have 3 repetitions in his training set, but another individual may have more or less. The key to determine the proper number of repetitions in a training set comes on Day 3. You must perform nine training sets that day. If you only do twelve repetitions in your best single set (a PFT set or a maximum eort set), then your training set would probably have one or at most two repetitions. If you were concerned with gross numbers performed, you might try for the higher numbered training set. This is not advised. It is much more important for you to successfully complete the scheduled workout on Day 3, doing one repetition per training set, than it is for you to complete only 6 or 7 sets, trying two or three repetitions in each training set. Day 3 calls for you to do nine training sets. Adjust your training sets so that you can complete this routine properly. The best gauge for the number of repetitions in the training set comes on Day 4. If you successfully complete Day 3, try to raise the number of repetitions in your training set by one when you do Day 4. If you get a least nine sets done on Day 4, that tells you that your training set ought to be one repetition higher. If you get less than nine sets, you will still have accomplished a good days work, and conrmed that your training set was correct for this week. It is important that you do not change the repetitions in a training set in midstream. When you schedule yourself to the days routine using three repetitions in your training set, do not change it to two when the exercises get hard.
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Modifications
Ladies will nd that this program adapts well to the exed arm hang. Training sets are simply translated into hang times. Chin-ups may be substituted for those who prefer this technique, however, day 3 must still be completed exactly as described with 6 sets done with the overhand grip. It is highly recommended that you follow this program using overhand grip as most of the obstacles that you will have to get over at OCS require an overhand grip.
Maintenance and Final Thoughts

Once you have achieved your goal, you will remain at that plateau by doing at least 50 repetitions each day. Though this may sound like a large number of repetitions at this point in time, it is not, as you will happily discover during your time on the program. The program will work for anyone who will make a sincere aempt. You cannot expect any physical training program to work for you if you do not practice it regularly. In the rst few weeks you may nd that you are able to do fewer repetitions. This is a normal physiological reaction called teardown. As you continue, you will improve. If your performance is at the 12-15 repetition level when you begin this program, then it will take about 4 weeks to complete. If you are lower than that it will take longer. Have heart because if you continue with the program, you will reach the 20 repetition level.
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This entry was posted in OCS Preparation Workouts, OCS Tips & Training and tagged armstrong, armstrong pull up program, armstrong pullup program, tness, major charles lewis armstrong,
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69 comments to Armstrong Pull Up Program

Brandon says: May 26, 2009 at 21:52 To anyone having trouble with pullups, this program is pure gold. When I took my rst PFT in October to try to get into OCS I could do only 9 pullups. Now, I am shipping to OCS in two days able to do 20+ thanks to Armstrong. Top Ten Pull-up Strength Builders From Civilian to Marine Ocer says: June 21, 2009 at 09:42 [...] Armstrong Pull-up Program. Guaranteed to get you to 20 Pull-ups within 8 weeks if you stick to the program. Read the guide. [...] PFT: Killer Crunch Workout From Civilian to Marine Ocer says: July 17, 2009 at 12:45 [...] the maximum number you can do without stopping. If you will do this program consistently with the pull-up workout you will see fast and eective improvement in your PFT score. The key is consistency. The workout [...] USMC OCS Blog says: August 30, 2009 at 12:04 Hope it went well for you Brandon, at OCS! Dan says: September 23, 2009 at 00:13 Awesome! Love the pic on the Latissimus dorsi muscle, which is denitely a secret and advantage to the overhand method. Micah says: October 9, 2009 at 12:39 I am an inspiring Marine Ocer as many of us are. I do not have any questions about OCS or joining the Marine Corps for this site has answered a lot of those questions. However, one question that I do have is how many pull-ups did Major Armstrong do? Did he set the world record? Im not doubting this program at all; it seems that it is eective in every aspect but I would just like to know how many Armstrong did. Sierra says: January 24, 2010 at 18:07 Im a senior in high school this year and I REALLY want to be a Marine ocer. My biggest pft problem is running. Im lucky if I can do a mile in 8:00-8:30. Im a sprinter and I need some tips on longer distance running. Anything would be great, Thanks!
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USMC OCS Blog says: January 24, 2010 at 18:41 Hi Sierra, If you can do about an 8 minute mile, you denitely are t enough to build your way up to a top PFT score time. Interval training is a great way for a sprinter to get more used to longer distances. Take some tips from my running posts and make a program for yourself, then stick to it! You have plenty of time to improve. hp://manlypat.wordpress.com/2009/04/01/physical-tness-test-in-depth-the-run/ I probably was about an 8 min miler, and left OCS doing 18:30 3 mile! So you can improvebut its all on you. Good luck OCS In Review: Q and A From Civilian to Marine Ocer says: February 22, 2010 at 19:15 [...] What helped me with pull-ups was doing the Armstrong program (click for [...] Adam says: September 23, 2010 at 14:29 This program posted is actually missing some info. On the 3rd day you are supposed to do 9 sets. This posting leaves out the last 3 wide grip sets. That is all. Carry on. Adam says: September 23, 2010 at 14:34 I also highly recommend the link below in conjuction with this program. hp://www.stewsmith.com/linkpages/usmcOCS.htm Adam says: October 9, 2010 at 10:09 Hey guys. I can already do like 10 pull ups so i decided to start the pull up program with 15 lb weight hanging on me. With that, i can only do about 3 so basically im starting o in the beginning and have to do the full 8 weeks. Eventually, ill be able to do 20 pull ups with 15 lbs on me and hopefully will be able to do atleast 30-40 pull ups. Hopefully. Paul says: November 11, 2010 at 07:57 I cant do any pull-ups where is a good point to start? Thanks Paul USMC OCS Blog says: November 11, 2010 at 10:38 1) Lose excess fat. 2) Do lots of push-ups, curls, and pull-downs or rows with heavy weight 3) Get to a gym and work on the assisted pull-up machine with as lile weight as you can to get a few sets of 5-7 reps. 4)Do negative pull-ups by jumping up on the bar then clenching your arms to try to keep your chin up, slowly falling 5) Work between 3 and 6 days a week, but dont overdo it by hiing all those same muscles daily
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If you get to work on the above, you should see steady improvement in your pull ups. Josh says: January 17, 2011 at 12:51 Im competing with a colleague to get to 10 wide grip pull-ups rst. In your opinion/experience, should I just follow this program, but always doing wide grips instead of regular pull ups, or is there some other adaptation that would be beer? Larry New says: January 24, 2011 at 16:35 Major Armstrong was my MOI during college and had most of us doing 20 pull-ups during the PFT. Great program! Minimalist Fitness Experiment: Phase 2 Minimalist Fitness says: February 25, 2011 at 13:54 [...] work and shoulder/rotator cu work 3x/week. After 1-2 weeks im going to start injecting the Armstrong pullup program (minus the morning routine it recommends) into the routine if my shoulder starts [...] injured | crosstswag says: February 26, 2011 at 01:16 [...] havnt been doing the WODs since then but I did start on the Armstrong Pullup Program. Youve got to work on your weaknesses I guess. This entry was posted in [...] HEATSKR says: May 4, 2011 at 20:22 would this program also work if i was looking to get 20 reps with 60LB of weight added?? USMC OCS Blog says: May 4, 2011 at 21:35 I would recommend limiting the reps to add more weight, so, with a lile modication you could go for that goal. Thats very ambitiousgood luck! VH27 says: June 24, 2011 at 05:06 best of luck for me.. Ill try to go for it.. i can do this.. I am not alone! VH27 says: June 24, 2011 at 05:07 Oh.. and most of all the heart! The Home Fitness Manual Beer Your Pullup Program Stats With a Doorway Pull Up Bar says: July 31, 2011 at 02:30 [...] are two other programs I would suggest: The Armstrong Pullup Program and the Recon Ron Pullup Program. Both will help you achieve your goals, with the former probably [...] Colin says: August 5, 2011 at 15:04
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im confused about day 3. In the training set description i see that there are 9 sets on that day but when reading the description of the day i see only 3 overhand and 3 close grip pull-ups. What are the other 3? Thanks a lot, and nice program. Usmc Ocs says: August 5, 2011 at 18:52 Those are sets of over hand and sets of close grip. You will experience much pain at OCS for lack of aention to detail. I did 6 total sets of 7-9 pullups, alternating each set pull ups and chin up grips. Colin says: August 10, 2011 at 11:56 One more question, I am on day ve and i can not decide which day to repeat. Day 1- 23 pullups Day 2- 15 Day 3- 18 (9 training sets of 2) Day 4- 47 (15, almost 16, training sets of 3, guess 2 was far too easy) Here lies the problem, i obviously performed the worst on day 2, as i was only able to muster 15 pullups, but im not sure if hardest means the one i did worst on, or the one which forced be to do the most reps. Im sure repeating any of them would be a good workout but Im just looking for a lile clarication. Thanks a lot -Colin matale says: August 11, 2011 at 15:57 First week on day 4 I did 25 sets of 4, second week I tried with 5 reps, got only 11 sets. Is 11 sets enough, or should I go back to 4 reps for the time being? Former Candidate says: August 13, 2011 at 00:25 Matale, 25 sets is way too much! If youre doing more than 9 sets, you need to up your reps per set. Maybe up your reps per set each time you get to double digits. Colin, 16 training sets? Up. Your. Reps. Get it down to 6-9 sets, max. Also keep the rest breaks between sets short. When your daily workouts go north of 50 pull ups per workout, start adding a weighted belt. Primal Struggles JohnR | Marks Daily Apple Health and Fitness Forum page says: August 22, 2011 at 01:43 [...] mile from where I am staying this week. I felt embarrassingly weak. The plan is to get back on the Armstrong Pull Up Program and actually give 100% for 15 min or so of sprinting. It should get me into passable shape for [...] Ben says: August 25, 2011 at 08:32 I didnt fully understand the day 2 routine. I start with 1 then rest 10 sec, then 2 and rest 20
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when i need do to, lets say 8 but I could only do 6 then I missed a set and I start to go down to 5 then rest 50 sec until I reached 1 rest 10 sec and the do one more max eort set. Did I get this right? Thanks Former Candidate says: August 25, 2011 at 18:29 That would work ne. But the program is to go until you miss a set (cant do 7) then wait [70] seconds, then just bang out one more last max set and youre done. So you could probably only do 5 or 6 for that last ditch eort. Its a pyramid but no back end of a normal pyramid. Ben says: August 26, 2011 at 05:02 Thanks a lot Former Candidate. Ben. James says: September 15, 2011 at 22:44 Im currently into training full body with weights but I can only do about 7-8 dead hang pull-ups and only 3-4 dead-hang wide-grips. Should I cancel out my weekly bicep and back routine and put this in? And is proper form for this program considered going all the way into a dead hang? Former Candidate says: September 16, 2011 at 10:31 Proper form is dead hang-COMPLETELY extended arms. Pause for half a second at the boom to lock out your arms. If you can only do that many, just go easy on your body with other bicep and back work. Concentrate on the pullups and do assisted ones until you can get to double digits without help. Jake says: September 19, 2011 at 19:28 I just got back from OCS this August and i have a bit of advice. Make sure you get your max sets above 20 pullups, preferably 25 if you dont want any issues at OCS. Over the 10 weeks, you dont do much in terms of pullup exercises and your graded PFT scores will go down unless your initial max was well over 20. Dennis says: September 28, 2011 at 16:05 Alright on day 3 my training set number was 6 and that was good for the rst 6 sets, but then the wide grip sets i could only do 3. What do you recommend I do? Usmc Ocs says: September 28, 2011 at 19:25 Three is not enough to be a useful set in my mind. Dont give up on your weaker grips, howeveryou may be asked to do them at OCS! I recommend puing a chair several feet in front of you and laying one or two legs on it, to take some weight o. If you can get anywhere
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from 8-12 pullups, drop a leg or let more of your bodyweight pull on your arms. This trick and others are explained in the P90X workouts, if you want to dig deeper. robbie says: September 29, 2011 at 01:57 Hi, I am trying to go for the marines ocers, going to start training for that. I cant even do 1 pull ups even tho I workout and lift weights. I got how to do max push ups 3 sets every morning. but what about day one?? if i cant do pull ups how can I build my way to 20? i would really appreciate your help. thanks Former Candidate says: September 29, 2011 at 19:56 Start with assisted pull ups. Do the minimum assist to get 3 sets of 8, then slowly build up by lessening the assisted weight. ppp says: October 8, 2011 at 02:32 you have to do pull ups to get good at it. i was only able to do 7 at most until i got serious about. know im at 17 after about two months Jake says: October 11, 2011 at 22:32 Inspiring Marine Ocer lol?.Aspiring is maybe what you meant second poster. Im sure hes a great 2nd Lt. Dana McMahan says: January 8, 2012 at 17:06 Thanks for this guide! A question and a comment: Would this be quite helpful in building capacity for weighted pullups? And plenty of ladies can do pull-ups, so they neednt be limited to hangs. Usmc Ocs says: January 8, 2012 at 17:58 For weighted pullups, yes, but I would just recommend not adding too much weight where you cant get a 6-8 rep set benchmark. Ive only met one female Marine who could do a full set of pull-ups. Since most lack the upper-body strength of men, they are not held to the same standards, and the bent-arm hang is what they are tested on, so that is what they usually train for. This program is designed specically for the USMC PFT, not general tness. Christopher says: February 28, 2012 at 19:11 I spent four years in the Marine Corps with perfect PT scores by using this method. 12 years later Im going to use this to get back in shape. ArW says: March 27, 2012 at 17:55
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Ive tried this for about 5 weeks now and my pullups increased by maybe 1 or 2 from 6. Honestly I wouldnt recommend this program. Ive had much beer success with Grease the Groove. Ocer Candidates School Blog says: March 28, 2012 at 21:07 This does work for over 90% of the people that commit to it. Ive almost never seen this program NOT work. You might be doing a few things wrong: -Overtraining -Not being disciplined and sticking to it -Not doing all the pushups and pullups daily -Being very overweight -Other weird injury or condition How much success is possible if you can only do 6 pullups? Many people who have done Armstrong get up to 30+ pullups! I encourage you to stick with whatever works, but most of all be disciplined and honest with yourself. jo shmo says: April 2, 2012 at 14:33 So by doing a lot of pull-ups 5 days a week I can increase my max? SHOCK! Dan in VA says: May 3, 2012 at 09:31 This is a great program if you work it I am a 39-year-old male who started this program on 1/1/2012. As of today (5/2/2012) I have made the following progress: 5 max sets: 27 to 44 Pyramid: 22 to 62 Working sets: 3 to 7 Day 5 (weighted pull-ups): 10lbs to 25lbs for 25-35 reps Here are two big keys success: 1. Be consistent. Life gets in the way sometimes, but if you miss a day just pick up where you left o. 2. TRACK YOUR PROGRESS. I use an excel spreadsheet and know what I hit on every set since I started. Just the thought of geing fewer pull-ups than the previous cycle gets me up and over the bar plenty of times. Pride is a powerful tool Thanks for posting this program and best of luck to all of you preparing to serve our country. USMC OCS Blog says: May 16, 2012 at 21:30 Hi Danplease keep us updated! Keep up the good work! We would love to post your success as an example. Aragon says: June 4, 2012 at 00:17
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My Senior Drill Instructor at MCRD used this workout and printed this page and posted it on the bulkhead. after no more than a month my pull-ups went from 18 24. I continued this workout and by the end of Boot Camp I was able to do 27. I think you have to do a lot of cardio to make this work because it lowers your weight and makes it easier to perform pull-ups. If you do not do cardio with this program I do not think it will work. Jani says: July 3, 2012 at 15:48 Hello, thats what i am doing now: Day 1- 30 pullups Day 2- 19 Day 3- 18 (9 training sets of 2) Day 4- 36 (123) I can nish the daily workout within 10min normally. I feel like I can work harder, can I combine this pull-up program with going in the gym/tness? And by the way I do the push-ups at 7am, followed by a 40min cross, and than the pull-ups at 7pm, is that a problem ? I would appreciate some help. Thanks in advance. Tyler says: October 20, 2012 at 17:36 Hello, First o, looking at all of the comments it looks like I am just another one of the success stories using this program. I have been applying for OCS for a while now Ill nd out if I get accepted in about 2 months and on my rst PFT about a month ago I was able to get over 20, thanks to this program. However, lately using this program I have started to plateau. I have probably been doing the same thing for almost 3 moths so it isnt surprising that I would be.any suggestions to change it up and keep making gains? Thanks for your time. 2ndFase says: November 2, 2012 at 13:02 Would it be detrimental to progress.if dips were used instead of pushups in this program? dan says: November 13, 2012 at 21:32 I could already do 22 pullups when I started this program and Im in week 2. Two things to note, 1. my joints are actually holding up, which is surprising. I think the pushups help. 2. my last max eort day dropped to 16 pullups. It says that is supposed to happen, but damn I want to hit that 30 mark. Jake says: December 11, 2012 at 23:13 I am already doing 40 pushups EVERY day and i havent done pullups in a while but prior to doing this i could do 8-10 honestly should i incorporate this into my daily routine? I hope to join the USMC sometime soon and Im just worried whether or not Im going to be t enough or not and make it i mean Ive looked at the requirement for the pft but i just want to be condent going in that ill denitely make it physically every day, also o topic but i can do a 3 mile run in
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26:30-27mins i think i denitly need to work on that would they even accept me though because i broke my leg/ankle about 4 years ago it still kind of bothers me every once and a while also worried about that nerdy says: February 9, 2013 at 13:28 Just starting this. My max is already 20-25. Should i still start with bodyweight or should i add 5kgs? Also in thinking of doing 2 sets of pushups each morning to avoid overtraining. Im also working around a shoulder niggle so am doing diamond pushups instead of regular pushups. USMC OCS Blog says: February 9, 2013 at 14:22 Denitely add weight already. Great rule of thumb is to increase weight per rep if you can do over 12 reps a set. Increase the weight until you cant quite get 8 reps per set. Henrik says: February 13, 2013 at 19:44 Yo! Im from norway so english isnt my mother tounge. Anyways Im trying to gure out what training sets are but I dont understand. In day 3 it says three training sets with overhand grip and then three training sets with another grip that equals a total of 6 sets why then does it say nine sets in the Training Sets description? Henrik says: February 13, 2013 at 19:45 And furthermore WHAT is training sets? I get the 5x max-rep set thing but training sets? increase numbers of pulls Buness Academy says: March 7, 2013 at 07:57 [...] so basically this is how they structured it, its based on the armstrong program, used by the marines (nd out more here hp://manlypat.wordpress.com/2009/02/24/armstrong-pull-upprogram/): [...] Jean says: April 7, 2013 at 05:02 HelloAm a 58 year old former Marine, and want to do 20 pullups. Max I did was 18 last March (a year ago) until I separated my shoulder in a biking accident. Am back up to 15, but in the past when doing lots of pushups and pullups, have had problems with tendinitis in both elbows. Any good ideas? Thanks. Armstrong Pullup Program says: April 7, 2013 at 08:51 Absolutely. This happens a lot. Try these techniques: 1. Scale back the reps, increase the rest between workouts. 2. Warm up slowly and deliberately. Cool down slowly. 3. Ice your elbows after each workout is over or when tendinitis pain is felt. 4. Add weight, reduce number of pullups in each working set.
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5. Do pushups and pullups on dierent days. 6. Vary grip (wide, narrow, natural), palm orientation (in/out/staggered), and bar thickness as much as possible. 7. Vary pushup form as much as possible between diamond, wide, narrow, boxers pushup, and hand placement relative to ribcage. 8. Stretch arms and shoulders daily, especially in a heated environment like a sauna. 9. Take anti-inammatories when pain is bad. There are many ways to combat the tendinitis that often comes with pushups and pullups. If none of these help, REST! Good luck! Jean says: April 12, 2013 at 17:07 Thanks for the quick responsewill give it a shot! Thom says: April 16, 2013 at 20:41 Ive been doing the Armstrong Program for about a year now. It got me up to 21-23 pull ups when I am feeling good. On a bad day Ill hit anywhere from 18-20. I havent been noticing any improvements recently. I have been taking about a week o every 4-5 weeks. Any advice? Thanks - Thom (Marine Option MIDN @ NROTC) Derek Peifer says: May 9, 2013 at 20:03 Im almost a sophmore in high school and since 6th grade Ive always wanted to join the Marine Corps. I can only do 3 good overhand pull ups and Ive been doing this program for half a week I really hope to reach at least 10. jo says: June 5, 2013 at 15:12 i feel like an idiot asking this, but what is the proper breathing when doing chinups/pullups? i believe breathe-out when rising, but the opposite feels more natural. Logan says: July 8, 2013 at 14:58 Im 14 and really want to be in the Marine Corps, when i started this workout i could do 3 pull ups now i can do 20+! Steven says: July 18, 2013 at 12:42 You need to add one sentence to your Day 3 training because you only list 2 groups of 3 sets. You mean to have 3 groups of 3 sets: Regular Grip, Close Grip, and Wide Grip. You only listed two of these. Noah Johnson says: July 29, 2013 at 12:54 What if you cant do any dead hang pull ups and you are male how should you go about doing this
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Armstrong Pull Up Program From Civilian to Marine Officer

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