So you can only do 3 Pull ups? The 3 Rep Max Fighter Pull-up Program

Here is how the program applies to those who currently max at three pull-ups. The below is also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell or a barbell plate on your waist to bring the reps down to three.

Day 1     3, 2, 1, 1
Day 2     3, 2, 1, 1
Day 3     3, 2, 2, 1
Day 4     3, 3, 2, 1
Day 5     4, 3, 2, 1
Day 6     Off
Day 7     4, 3, 2, 1, 1
Day 8     4, 3, 2, 2, 1
Day 9     4, 3, 3, 2, 1
Day 10   4, 4, 3, 2, 1
Day 11    5, 4, 3, 2, 1
Day 12    Off

Now you are ready to move up to the 5RM program.

Marin Lazic