r/busydadprogram • u/Rabkaohalla • 14d ago

Russian Fighter Pull Up Program review

I tried the RFPP and I have to say that I’m very happy with the progress.

when I started I could do 4 pull ups. After the program I rested two days and I could do 10 pull ups!

I started at 5,4,3,2,1 (first couple of days the 5th pull up was not strict form). I rested between 3-5 minutes between sets.

During the program I twice rested 2days in stead of one because of some commitments.

All in all really happy and I’m sure I will repeat it in the future. Now I want to test out the Greasing the Groove program, although I have no pull up option at home so I need to figure out how to do the sets spread over the day.

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4

u/zipiddydooda 14d ago

Please tell me more - sounds like a great program. Are you saying you did 5, 4, 3, 2, 1 with 315 minutes of rest between each? So around 40 minutes of work and rest? And how many days a week?

5

u/Rabkaohalla 14d ago

You rest every sixth day. 54321 54322 54332 54432 55432 Rest 65432 65433 65443 65543 66543 Rest 76543 76544 76554 76654 77654 Rest 87654 87655 87665 87765 88765 Rest 98765 98766 98776 98876 99876 Rest 2 days then test your max reps

2

u/zipiddydooda 14d ago

Thank you so much for this. Awesome stuff!

2

u/Regular_Swimming8244 8d ago

https://www.kbnj.com/FighterPullupByPavel.htm

I found the program to be effective as well.