I would like to state for the record that I one hundred percent back this program up, I can bang out sets of pressups no problem, after 4 – 6 mile run I can get home and straight away do ten marine style pullups. And can hold a conversation when doing situps.
What I have done is listed levels 3 – 8. This is what it is, change it if you want to but this is what I do. If you find you cannot complete one level and find the level before easier, just add weight to the easier level till you get strong enough to progress to the next level. Simple stuff fellas.
Here we go
Level 3
1 pullup
2 pressups
3 situps
2 dips
2 pullups
4 pushups
6 situps
4 dips
3 pullups
6 pushups
9 situps
6 dips
2 pullups
4 pushups
6 situps
4 dips
1 pullup
2 pressups
3 situps
2 dips
max pullups 9
max Pushups 18
max situps 27
max dips 18
This is level 3 because you work up to doing 3 pullups, then go back down the pyramid, hence level 3. So the level is the max amount of pullups that you work upto before going back down the pyramid.
Level 4
1 pullup
2 pressups
3 situps
2 dips
2 pullups
4 pushups
6 situps
4 dips
3 pullups
6 pushups
9 situps
6 dips
4 pullups
8 pushups
12 situps
8 dips
3 pullups
6 pushups
9 situps
6 dips
2 pullups
4 pushups
6 situps
4 dips
1 pullup
2 pressups
3 situps
2 dips
max pullups 16
max Pushups 32
max situps 48
max dips 18
Level 5
1 pullup
2 pressups
3 situps
2 dips
2 pullups
4 pushups
6 situps
4 dips
3 pullups
6 pushups
9 situps
6 dips
4 pullups
8 pushups
12 situps
8 dips
5 pullups
10 pushups
15 situps
10 dips
4 pullups
8 pushups
12 situps
8 dips
3 pullups
6 pushups
9 situps
6 dips
2 pullups
4 pushups
6 situps
4 dips
1 pullup
2 pressups
3 situps
2 dips
max pullups 25
max Pushups 50
max situps 75
max dips 50
Level 6
1 pullup
2 pressups
3 situps
2 dips
2 pullups
4 pushups
6 situps
4 dips
3 pullups
6 pushups
9 situps
6 dips
4 pullups
8 pushups
12 situps
8 dips
5 pullups
10 pushups
15 situps
10 dips
6 pullups
12 pushups
18 situps
12 dips
5 pullups
10 pushups
15 situps
10 dips
4 pullups
8 pushups
12 situps
8 dips
3 pullups
6 pushups
9 situps
6 dips
2 pullups
4 pushups
6 situps
4 dips
1 pullup
2 pressups
3 situps
2 dips
max pullups 36
max Pushups 72
max situps 108
max dips 72
Level 7
1 pullup
2 pressups
3 situps
2 dips
2 pullups
4 pushups
6 situps
4 dips
3 pullups
6 pushups
9 situps
6 dips
4 pullups
8 pushups
12 situps
8 dips
5 pullups
10 pushups
15 situps
10 dips
6 pullups
12 pushups
18 situps
12 dips
7 pullups
14 pushups
21 situps
14 dips
6 pullups
12 pushups
18 situps
12 dips
5 pullups
10 pushups
15 situps
10 dips
6 pullups
12 pushups
18 situps
12 dips
5 pullups
10 pushups
15 situps
10 dips
4 pullups
8 pushups
12 situps
8 dips
3 pullups
6 pushups
9 situps
6 dips
2 pullups
4 pushups
6 situps
4 dips
1 pullup
2 pressups
3 situps
2 dips
max pullups 49
max Pushups 98
max situps 147
max dips 98
Level 8
1 pullup
2 pressups
3 situps
2 dips
2 pullups
4 pushups
6 situps
4 dips
3 pullups
6 pushups
9 situps
6 dips
4 pullups
8 pushups
12 situps
8 dips
5 pullups
10 pushups
15 situps
10 dips
6 pullups
12 pushups
18 situps
12 dips
7 pullups
14 pushups
21 situps
14 dips
8 pullups
16 pushups
24 situps
16 dips
7 pullups
14 pushups
21 situps
14 dips
6 pullups
12 pushups
18 situps
12 dips
5 pullups
10 pushups
15 situps
10 dips
4 pullups
8 pushups
12 situps
8 dips
3 pullups
6 pushups
9 situps
6 dips
2 pullups
4 pushups
6 situps
4 dips
1 pullup
2 pressups
3 situps
2 dips
max pullups 64
max Pushups 128
max situps 192
max dips 128
That’s levels 3 – 8. Right this is where it starts getting interesting because every level dramtically increases the amount of reps. For example:
Level 6
max pullups 36
max Pushups 72
max situps 108
max dips 72
and
Level 7
max pullups 49
max Pushups 98
max situps 147
max dips 98
The difference is huge
Pullups an extra 13
Pushups an extra 26
Situps an extra 39
And dips an extra 26
So between level 6 and 7 there is much fitness to be achieved before progressing. I have reached level 7 before at the age of 14 before my first royal marine meeting at the local afco, but after that I dropped it as the marine said I should go through school with the gcse’s etc so dropped it, and I feel ive losed so much because id be on level 10 by now, 4 years ago that was, id be mega fit upperbody wise by now. But being young and naïve thining I had ages I let it go. Don’t let it go once you’ve started.
If you get stuck then just continue on that particular level until it becomes really easy, the amount of rest between each exercise is up to you, if you want 30 seconds take it, if you want 2 minutes its yours, just make sure that before you progress you can get through the level your on reasonable without struggle, and your on the road to victory.
Sorry for taking so long you guys that PM me about the pyramid, but here it is for you.
The dips are the ones on two poles parallel from the ground, not the ones where you lean on a chair. The hard ones
Really hope that this workout does everything it did for me, it’s the only upperbody workout I did for PRMC and I found all the Pushups and situps during bottomfield a nice rest period and I kid you not it really was.
I think ive covered everything but if not post it and ill get back to you.
RGJ-Rifleman
, not any more 