The below Word files are simple, printable trackers for each week’s workouts in the Armstrong 360 workout. Why Should I Track? Tracking your workout progress increases your self-awareness, helps you stay disciplined, and makes your workout more efficient. Enjoy! Right-click and save or print to keep track of your progress. Routine_Week_1 Routine_Week_2 Routine_Week_3 Routine_Week_4 Routine_Week_5 …

Questions from a Future Marine Officer in ROTC I am in Marine Option ROTC. I have really been struggling with pullups and I have a few questions. Pushup Timing: If I do the pushups at 0645 and don’t do the pullups till 1700 is that too long of a gap? I work full time over …

Question from a reader “Hey, isn’t doing pull ups every day without resting the muscles for a day bad for you?” Response Thanks for your question on our Armstrong Pullup Program site. Yes, you can overtrain if you do pullups every day. You might be able to overtrain if you do pullups every other day, …

Question I can’t find the answer to this anywhere — if my training sets are okay for Day 4, but NOT for Day 3, what should I do? Example Week 1 Day 3: 9 sets of 3 reps (with the varied grips); Day 4: 14 sets of 3 reps. Week 2 Day 3: 6 sets …

Question I began using the Armstrong program a while ago and increased from a max set of 15 pullups to a max set of 22. I train specifically for obstacle course racing and decided to use Armstrong after my second race, which indicated that I needed better grip strength and body weight control. The original program worked …

Background I started out this program doing about 14 pull ups on a PFT set (I had on and off been doing pull ups over the spring and summer and increased from 12 to where I’m at now) and have been religiously following the guidelines for each day for over 3 weeks. The Situation: While I …

300 PFT is a fitness training program developed specifically to earn a perfect score on the Marine Corps physical fitness test in only 8 weeks. It was created by a Marine for Marines. Manny is also a certified fitness trainer through the International Fitness Professionals Association. Muscle Trauma to Muscle Growth Anytime you do any …

These are the top three pullup bars on Amazon.com under the Strength Training Equipment page here. We hope you find a good one and do great things with the Armstrong program! Iron Gym Total Upper Body Workout Bar The Iron Gym Workout Bar is the most common indoor pullup bar in use. It’s inexpensive, gets the job done, …

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   When required, simply pick any bicep curl type exercises (barbell, dumbbell, …

This tracker was born out of the frustration of one Marine officer. A year since his last Armstrong program participation, he struggled to find a concise and visual reminder of each day’s workout. This is one man’s attempt at a clean, useful one page summation to help guide and track workouts. Feel free to save, …