About Armstrong Pull-up
Day 1 The Armstrong Pullup Program Tracker is a one page visual guide to the program Five maximum effort sets. Rest 90 seconds between each set. Do not concern yourself with numbers. You will find that you will increase...
Day 1 The Armstrong Pullup Program Tracker is a one page visual guide to the program 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. Do three training sets with wide grip. 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.
Version History Added marketing url 1.0.8 06/05/2021 Third-party SDK updated 1.0.7 02/04/2021 I changed the break time for Pyramid Day on the 2nd day. One Rep, 10 secs rest Two Reps, 20 secs rest Three Reps, 30 secs rest ... 1.0.6 01/24/2021 [Fixed bug] Monday break time changed from 60 seconds to 90 seconds 1.0.5 12/26/2020 Changed UI 1.0.4 10/10/2020 Added workout image 1.0.3 09/18/2020 1.0.1 09/06/2020
Previous Versions
Here you can find the changelog of Armstrong Pull-up since it was posted on our website on 2023-09-25 11:06:22.
The latest version is 1.0.8 and it was updated on 2026-06-23 01:53:54. See below the changes in each version.
Armstrong Pull-up version 1.0.8
Updated At: 2026-05-09
Changes: Version History Added marketing url 1.0.8 06/05/2021 Third-party SDK updated 1.0.7 02/04/2021 I changed the break time for Pyramid Day on the 2nd day.
One Rep, 10 secs rest
Two Reps, 20 secs rest
Three Reps, 30 secs rest
... 1.0.6 01/24/2021 [Fixed bug] Monday break time changed from 60 seconds to 90 seconds 1.0.5 12/26/2020 Changed UI 1.0.4 10/10/2020 Added workout image 1.0.3 09/18/2020 1.0.1 09/06/2020
Armstrong Pull-up version 1.0.8
Updated At: 2021-06-05
Changes: Added marketing url
Armstrong Pull-up version 1.0.8
Updated At: 2021-06-05
Changes: Jun 5, 2021
Version 1.0.8
Added marketing url
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