Fighter Pullup Program by Pavel

Once I am sure a client can perform pullups with safe technique I usually ask them to buy a pullup bar and get this work done on their own.  The Fighter Pullup Program is one of the most successful and easy-to-follow programs currently in use by many Hardstyle Kettlebellers.

Start with your max number of pullups.  Let's use 5 pullups as your max.  Your first goal will be to do 5 sets of 5 reps.  I like 5x5's because they are great strength and muscle builders.  Remember that once you can do high-rep pullups, something like 5 sets of 10 reps they become more and more like conditioning work and leave the arena of strength training.  If you can do 5 sets of 10 reps any style pullups your next goal should be to tie a weight around your waist and get strong at weighted pullups. If you want to do high-rep sets you are in the wrong place, we're doing pullups to build muscle and strength, not conditioning.  

The FPP is a workable progression because it asks your so start at relatively comfortable place and then add a rep each day.  We will add the additional rep to our lower rep sets which will give us a good chance of hitting that daily goal.

Your first day on the FPP will be 5,4,3,2,1 reps with about 1-2 minutes rest in between sets.
The 2nd day on the FPP will be 5,4,3,2,2 reps with 1-2 minutes rest in between sets.
3rd day is 5,4,3,3,2
5,4,3,3,3,
5,4,4,3,3,
5,4,4,4,4
5,4,4,4,4,
5,5,4,4,4,
5,5,5,4,4,
5,5,5,5,4
5,5,5,5,5

How many days a week should you practice pullups?  Anywhere from 2-5 days a week depending on your recovery ability and overall training schedule.   In the earlier stages of the program you can get away with training your pullups every day but as you get closer to your limits, when the last reps start feeling difficult, you will need to throw in some recovery days.   You can schedule this plan mostly by how you feel.  If you are sore from other training or sore from the previous days pullups definitely take the day off from pullups.  Always remember that you grow while you rest not while you train!