From simple to sinister [pull ups]

Roman Nachev

First Timer

I recently read an article called "From simple to sinister" and i liked the idea. I wonder can i use the whole template for a pull ups routine? I am having a hard time figuring out how to calculate my mounthly volume for the pull ups. My rep max is 10 tactical pull ups.

Thank you in advance for any help you can provide.


Founder and Chairman
Master Certified Instructor
Roman, yes, you can. Start by assessing your current weekly volume (all the reps you do), then multiply by 4. Use 100-110% of this number as the starting point monthly volume. Then break it up by weeks according to the listed %.

For your level use sets of 3-7 reps (1/3-2/3 RM is standard).
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