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US Marine Corps Pull-up Routine

Charles Lewis Armstrong

100%37 Reviews

5 joined

Beginner

5 days/week·38 weeks

Performance, Conditioning

OverviewWorkout

This is a 38-week program used by the US Marine Corps to improve pull-up performance. The routine runs daily from Monday to Friday, followed by 2 rest days, repeating on a weekly basis.

If you lack the necessary strength, you can use an assisted pull-up machine or resistance bands.

You may also skip weeks in the schedule to match your current ability level.

Workout

W1

1 / 38 weeks

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Arm, Legs, Chest

If you upgrade to PRO, you can see all detailed workouts.

If you upgrade to PRO, you can see all detailed workouts.

원 암 케이블 레터럴 레이즈

×2 sets

RPE8

펙 덱 플라이

×2 sets

RPE8

인클라인 체스트 프레스 머신

×1 sets

RPE8

인클라인 체스트 프레스 머신

×1 sets

RPE8

스미스 머신 인클라인 벤치 프레스

×2 sets

RPE8

케이블 푸쉬다운

×2 sets

RPE8

케이블 프론트 레이즈

×2 sets

RPE8

케이블 오버헤드 트라이셉스 익스텐션

×2 sets

RPE8

Start program