If doing full dead-hang pullups, or as a whole, the official Armstrong Pullup Program is too difficult for you, we recommend trying the following workout until your max set is 7-10 controlled, full dead-hang pullups. Best of luck!

The Pre-Armstrong Pullup Program Workout

The Pre-Armstrong Program for Beginners (click for jpg)
The Pre-Armstrong Program for Beginners (click for jpg)
 

When required, simply pick any bicep curl type exercises (barbell, dumbbell, alternating, exercise tube, kettlebells) or row exercise (machine row, barbell row, single arm bicep curl, etc). Whichever exercise your ability and equipment availability allows will work, just stick with only one or two exercises per requirement and ensure you continually challenge yourself with the weights and repetitions.

Pullup Substitutes

This workout makes use of pullup substitutes. Based on your own ability and the availability of equipment, consider any (or a combination) of the following exercises:

Exercise Tube Pull-downs

xertube
Exercise tubes are some of the most versatile of all workout equipment

Loop an exercise tube over your indoor pullup bar, door, or tall piece of furniture. Kneel down or back up to increase resistance. Simulate the pullup movement as much as possible.

Lat Pulldown Machine

Most gyms will have some sort of pull-down machine. The closer the movement is to a pullup, the better.

Negatives

Hop or step up to the top of the pullup position, and lower yourself to a hanging position as slowly as your strength will allow. This is the full downward “half” of the pullup.

Assisted Pullups

Use a partner, a chair, an assisted pullup machine–it doesn’t matter. Taking off a little weight will often make the difference for beginners who struggle with full dead-hang pullups.

Grip Hangs

While not a complete pullup substitute, grip hangs are extremely useful and an important part of this workout. Simply hang from the bar with a nice tight grip for as long as possible. Building grip strength can be the difference between 18 pullups and the perfect score of 20 pullups.

Downloads

Pre-Armstrong in PDF

Pre-Armstrong in Word Format

About the Author Officer Candidates School Blog

Success in becoming an officer in the Marine Corps.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s