Armstrong Pull Up Program

Fact: No one I know who has used this program has failed to reach 20 pull ups, given enough time. If you are dedicated, you’ll get there. Simple.

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Armstrong Pull-up Program

1. This program was used by Major Charles Lewis Armstrong, USMC to prepare himself to attempt 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,

Pullups at OCS

Be one of the candidates who gets 20 pullups the first day of OCS!

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 effort 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 first 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 effort 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 final 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 find 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 little more.

It has been noted that this pushup routine helps to alleviate any soreness during the first 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 attempt the pull-ups until 3 or 4 hours after the pushup routine was completed. The program is conveniently divided into five 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.

Getting Jacked Is Good For Your Career!

The training program was developed to improve performance in a specific exercise, the overhand pull-up. The program can be adapted to doing chin-ups and flexed arm hangs. The program depends upon quality exercises, numbers of repetitions are unimportant. When you are doing these routines you should concentrate on perfect execution of each repetition. The only person that you can fool is yourself.

Day 1

Five maximum effort sets. Rest 90 seconds between each set. Do not concern yourself with numbers. You will find that you will increase the numbers in the last two sets before you see much improvement in the first three. Make sure that each set is a maximum effort 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 five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. 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 little fingers are touching each other. Rest 60 seconds between each set.

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 find 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 define, but require some experimentation to determine for the individual participating in the program. A training set a specified 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 effort 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 day’s work, and confirmed 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 day’s routine using three repetitions in your training set, do not change it to two when the exercises get hard.

Modifications

Ladies will find that this program adapts well to the flexed 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 attempt. You cannot expect any physical training program to work for you if you do not practice it regularly. In the first few weeks you may find 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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81 comments on “Armstrong Pull Up Program

  1. Brandon says:

    To anyone having trouble with pullups, this program is pure gold. When I took my first 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.

  2. [...] Armstrong Pull-up Program. Guaranteed to get you to 20 Pull-ups within 8 weeks if you stick to the program. Read the guide. [...]

  3. [...] 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 effective improvement in your PFT score. The key is consistency. The workout [...]

  4. Hope it went well for you Brandon, at OCS!

  5. Dan says:

    Awesome! Love the pic on the Latissimus dorsi muscle, which is definitely a “secret” and advantage to the overhand method.

  6. Micah says:

    I am an inspiring Marine Officer 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? I’m not doubting this program at all; it seems that it is effective in every aspect but I would just like to know how many Armstrong did.

  7. Sierra says:

    I’m a senior in high school this year and I REALLY want to be a Marine officer. My biggest pft problem is running. I’m lucky if I can do a mile in 8:00-8:30. I’m a sprinter and I need some tips on longer distance running. Anything would be great, Thanks!

  8. Hi Sierra,
    If you can do about an 8 minute mile, you definitely are fit 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.

    http://manlypat.wordpress.com/2009/04/01/physical-fitness-test-in-depth-the-run/

    I probably was about an 8 min miler, and left OCS doing 18:30 3 mile! So you can improve–but it’s all on you.
    Good luck

  9. [...] What helped me with pull-ups was doing the Armstrong program (click for [...]

  10. Adam says:

    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.

  11. Adam says:

    I also highly recommend the link below in conjuction with this program.

    http://www.stewsmith.com/linkpages/usmcOCS.htm

  12. Adam says:

    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 i’m starting off in the beginning and have to do the full 8 weeks. Eventually, i’ll 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.

  13. Paul says:

    I cant do any pull-ups where is a good point to start? Thanks Paul

  14. 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 little 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 don’t overdo it by hitting all those same muscles daily

    If you get to work on the above, you should see steady improvement in your pull ups.

  15. Josh says:

    I’m competing with a colleague to get to 10 wide grip pull-ups first. 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 better?

  16. Larry New says:

    Major Armstrong was my MOI during college and had most of us doing 20 pull-ups during the PFT. Great program!

  17. [...] work and shoulder/rotator cuff work 3x/week. After 1-2 weeks i’m going to start injecting the Armstrong pullup program (minus the “morning routine” it recommends) into the routine if my shoulder starts [...]

  18. [...] havn’t been doing the WODs since then but I did start on the “Armstrong Pullup Program.” You’ve got to work on your weaknesses I guess. This entry was posted in [...]

  19. HEATSKR says:

    would this program also work if i was looking to get 20 reps with 60LB of weight added??

  20. I would recommend limiting the reps to add more weight, so, with a little modification you could go for that goal. That’s very ambitious–good luck!

  21. VH27 says:

    best of luck for me.. I’ll try to go for it.. i can do this.. I am not alone!

  22. VH27 says:

    Oh.. and most of all the heart!

  23. [...] 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 [...]

  24. Colin says:

    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.

  25. Usmc Ocs says:

    Those are sets of over hand and sets of close grip. You will experience much pain at OCS for lack of attention to detail.

    I did 6 total sets of 7-9 pullups, alternating each set pull ups and “chin up” grips.

  26. Colin says:

    One more question, I am on day five 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. I’m sure repeating any of them would be a good workout but I’m just looking for a little clarification. Thanks a lot -Colin

  27. matale says:

    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?

  28. Matale, 25 sets is way too much! If you’re 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.

  29. [...] 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 [...]

  30. Ben says:

    I didn’t fully understand the day 2 routine.
    I start with 1 then rest 10 sec, then 2 and rest 20…
    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 effort set.

    Did I get this right?

    Thanks

  31. That would work fine. But the program is to go until you miss a set (can’t do 7) then wait [70] seconds, then just bang out one more last max set and you’re done. So you could probably only do 5 or 6 for that last ditch effort. It’s a pyramid but no “back end” of a normal pyramid.

  32. Ben says:

    Thanks a lot Former Candidate.
    Ben.

  33. James says:

    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?

  34. Proper form is dead hang-COMPLETELY extended arms. Pause for half a second at the bottom 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.

  35. Jake says:

    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.

  36. Dennis says:

    Alright on day 3 my training set number was 6 and that was good for the first 6 sets, but then the wide grip sets i could only do 3. What do you recommend I do?

  37. Usmc Ocs says:

    Three is not enough to be a “useful” set in my mind. Don’t give up on your weaker grips, however–you may be “asked” to do them at OCS! I recommend putting a chair several feet in front of you and laying one or two legs on it, to take some weight off. If you can get anywhere 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.

  38. robbie says:

    Hi, I am trying to go for the marines officers, going to start training for that. I can’t 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 can’t do pull ups how can I build my way to 20?
    i would really appreciate your help. thanks

  39. Start with assisted pull ups. Do the minimum assist to get 3 sets of 8, then slowly build up by lessening the assisted weight.

  40. ppp says:

    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 i’m at 17 after about two months……

  41. Jake says:

    Inspiring Marine Officer lol?….Aspiring is maybe what you meant second poster. I’m sure he’s a great 2nd Lt.

  42. Dana McMahan says:

    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 needn’t be limited to hangs.

  43. Usmc Ocs says:

    For weighted pullups, yes, but I would just recommend not adding too much weight where you can’t get a 6-8 rep set benchmark.

    I’ve 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 specifically for the USMC PFT, not general fitness.

  44. Christopher says:

    I spent four years in the Marine Corps with perfect PT scores by using this method. 12 years later I’m going to use this to get back in shape.

  45. ArW says:

    I’ve tried this for about 5 weeks now and my pullups increased by maybe 1 or 2 from 6. Honestly I wouldn’t recommend this program. I’ve had much better success with Grease the Groove.

  46. This does work for over 90% of the people that commit to it. I’ve 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.

  47. jo shmo says:

    So by doing a lot of pull-ups 5 days a week I can increase my max? SHOCK!

  48. Dan in VA says:

    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 off.
    2. TRACK YOUR PROGRESS. I use an excel spreadsheet and know what I hit on every set since I started. Just the thought of getting 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.

  49. Hi Dan–please keep us updated! Keep up the good work! We would love to post your success as an example.

  50. Aragon says:

    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.

  51. Jani says:

    Hello, that’s what i am doing now:
    Day 1- 30 pullups
    Day 2- 19
    Day 3- 18 (9 training sets of 2)
    Day 4- 36 (12×3)
    I can finish 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/fitness?
    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.

  52. Tyler says:

    Hello,

    First off, 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 I’ll find out if I get accepted in about 2 months and on my first 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 isn’t surprising that I would be….any suggestions to change it up and keep making gains? Thanks for your time.

  53. 2ndFase says:

    Would it be detrimental to progress.if dips were used instead of pushups in this program?

  54. dan says:

    I could already do 22 pullups when I started this program and I’m 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 effort day dropped to 16 pullups. It says that is supposed to happen, but damn I want to hit that 30 mark.

  55. Jake says:

    I am already doing 40 pushups EVERY day and i haven’t 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 I’m just worried whether or not I’m going to be fit enough or not and make it i mean Ive looked at the requirement for the pft but i just want to be confident going in that ill definitely make it physically every day, also off topic but i can do a 3 mile run in 26:30-27mins i think i definitly 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

  56. nerdy says:

    Just starting this. My max is already 20-25. Should i still start with bodyweight or should i add 5kg’s?

    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.

  57. Definitely 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 can’t quite get 8 reps per set.

  58. Henrik says:

    Yo! I’m from norway – so english isn’t my mother tounge. Anyways – I’m trying to figure out what training sets are – but I don’t 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?

  59. Henrik says:

    And furthermore – WHAT is training sets? I get the 5x max-rep set thing – but training sets?

  60. [...] so basically this is how they structured it, it’s based on the armstrong program, used by the marines (find out more here http://manlypat.wordpress.com/2009/02/24/armstrong-pull-up-program/): [...]

  61. Jean says:

    Hello–Am 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.

  62. 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.
    5. Do pushups and pullups on different 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, boxer’s pushup, and hand placement relative to ribcage.
    8. Stretch arms and shoulders daily, especially in a heated environment like a sauna.
    9. Take anti-inflammatories 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!

  63. Jean says:

    Thanks for the quick response–will give it a shot!

  64. Thom says:

    I’ve 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 I’ll hit anywhere from 18-20. I haven’t been noticing any improvements recently. I have been taking about a week off every 4-5 weeks. Any advice? Thanks

    - Thom (Marine Option MIDN @ NROTC)

  65. Derek Pettifer says:

    I’m almost a sophmore in high school and since 6th grade I’ve always wanted to join the Marine Corps. I can only do 3 good overhand pull ups and I’ve been doing this program for half a week I really hope to reach at least 10.

  66. jo says:

    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.

  67. Logan says:

    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+!

  68. Steven says:

    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.

  69. Noah Johnson says:

    What if you can’t do any dead hang pull ups and you are male how should you go about doing this

  70. Letisia says:

    I was told I can apply this to crunches & running..how does that work?

  71. Letisia says:

    I was told I can apply this to crunches & running..how does that work? I have a hard time finding programs/plans that fit for me

  72. nerdy says:

    Hey peeps

    Is anyone still using this? I tried doing pushups in the exact same way as the pullups with different session layouts on different days.

    What results if any, did you guys see with regards increased muscle?

  73. Mercutio says:

    Hello! do you think this program will work if i applied to other body parts? for instance I would follow the same routine for bench press..If i can do 20+reps for a certain weight, then i should add some more weight to my bench and start the program again..do you think this will work?

  74. Bilal says:

    Hi there,

    Hope you are doing well sir. I have a question sir. On the fourth day it says do as many training sets as you can. But how would you divide those between the different grip types as you would on day 3?

    Please advise?

  75. Nick says:

    I’m just a bit confused on what I’m actually supposed to do during the training sets. Are they just supposed to be low-rep perfectly executed sets?

  76. Exactly. Eventually you will work up to 5-10 reps per training set. In modern terms, it’s just a “set.”

  77. Chris says:

    This is a great program! However day 3 seems to be missing the wide grip pull-ups in its explanation. Later it says you do 9 training sets that day. However only two types of training sets are described making 6 sets and not 9.
    Other descriptions of this program include the wide grip pull-ups making for 9 sets. A little confusing. Great program though.

  78. Richard says:

    Great program

    Has anyone thought of using the pull-up schedule for a pressing movement? Eg bench/dips etc? But keeping the same weight throughout and re testing strength after a given number of weeks?

    Richard

  79. beni says:

    Hi,
    lets say i chosed 1 rep for a training set and completed day3 with this. no i do day 4 with 2 reps in every training set. but one week later i fail on day3 with 2 reps, what to do then?

  80. beni says:

    Ok,
    i am back, I increased the number of reps in the training sets and this week I was able to do day3 with 3reps, but failed on day4 with 4 reps. What do I next week on day3?

  81. Bowie says:

    Will doing this workout build muscle?? And which muscles will it build?

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