[Recon Ron] Pullup/Chinup Workout Program
I’ve started the following chinup program:
| Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Set 1 | 6 | 7 | 8 | 8 | 9 | 10 | 10 | 11 | 12 | 12 | 13 | 14 | 14 | 15 | 16 | 16 | 17 | 18 | 18 | 19 | 20 | 20 | 21 | 22 | 22 | 23 | 24 | 24 | 25 | 26 |
| Set 2 | 5 | 6 | 6 | 7 | 7 | 7 | 8 | 8 | 8 | 9 | 9 | 9 | 10 | 10 | 10 | 11 | 11 | 11 | 12 | 12 | 12 | 13 | 13 | 13 | 14 | 14 | 14 | 15 | 15 | 15 |
| Set 3 | 5 | 5 | 5 | 5 | 6 | 6 | 6 | 7 | 7 | 7 | 8 | 8 | 8 | 9 | 9 | 9 | 10 | 10 | 10 | 11 | 11 | 11 | 12 | 12 | 12 | 13 | 13 | 13 | 14 | 14 |
| Set 4 | 4 | 4 | 5 | 5 | 5 | 6 | 6 | 6 | 7 | 7 | 7 | 8 | 8 | 8 | 9 | 9 | 9 | 10 | 10 | 10 | 11 | 11 | 11 | 12 | 12 | 12 | 13 | 13 | 13 | 14 |
| Set 5 | 3 | 4 | 4 | 5 | 5 | 5 | 6 | 6 | 6 | 7 | 7 | 7 | 8 | 8 | 8 | 9 | 9 | 9 | 10 | 10 | 10 | 11 | 11 | 11 | 12 | 12 | 12 | 13 | 13 | 13 |
| Total | 23 | 26 | 28 | 30 | 32 | 34 | 36 | 38 | 40 | 42 | 44 | 46 | 48 | 50 | 52 | 54 | 56 | 58 | 60 | 62 | 64 | 66 | 68 | 70 | 72 | 74 | 76 | 78 | 80 | 82 |
You do the five sets each day, except for Sunday. Repetitions start at 6/5/5/4/3 each day of Week 1 and increase each week afterward.
Source and improvements:
This is the “Recon Ron” chin-up program, apparently from the Marine Corp, and I hope to find some ways to tweak it over the course of the 26 weeks.
Tentative improvements:
- add a “max” day, because I would like to gauge max chinups as the program progresses.
History: 22 to 15 was previous max
Twenty-two is the highest numver of chinups I’ver ever been able to do, they were “dead hang” chinups but there was some leg movement which wouldn’t qualify as a proper chinup under this program. I would estimate that at the time I could have done 15 proper chinups so I hope to surpass that number fairly soon.
Specific goal: 30 consecutive chinups
To be able to do 30 consecutive chinups.
Progress log:
2009.07.15 6/5/5/4/3 (Fairly good form, also full body workout day. Neck was sore.)
2009.07.16 6/5/5/4/3 (Fairly quick succession, struggled with form on the last four sets. Upper body sore.)
2009.07.17 4/3/3/2/1 (Very good form. Upper body sore.)
2009.07.18 day off
2009.07.19 6/5/5/4/3 (Excellent form. Minimal soreness, feeling stronger.)