This plan is designed to pass the physical tests for the police competitive examinations, army, firemen and others, specifically those of the male category. To pass the test, you need to perform a certain number of chin-ups, in addition to other tests such as jumping, running and so on. Use this routine to prepare for the examination, and complement it with days in which you do the tests themselves, to measure your progress.

Male police oppositions

In this phase we will make sure that you have a basic and complete level that allows you to start working on the pull-ups in the next phase. We will also condition our legs and resistance to prepare for the rest of the phases. Depending on your initial level, this phase may be easy for you or you may need to work on it for a few weeks.

Basic conditioning

In this phase we will begin to work with supine pull-ups, before moving on to focus on the prone ones. This will give us a good transition for beginners and a good strength transfer. In addition, we will continue to strengthen our legs and cardio.

Supine pull-ups

In this phase we will begin to work with prone pull-ups, which will become the main exercise throughout the following phases. We will continue reinforcing previous progressions, as well as our legs and cardio.

Prone pull-ups

In this phase, we will increase the rep range in both prone and supine pull-ups to a level that will allow us to start working very effectively to reach our goal. We will also increase the overall work volume to improve our resistance.

Prone pull-ups conditioning

Now that we have all the key exercises for our preparation, we will focus on increasing the training volume.

Resistance increase

In this phase we will have some repetition numbers that will allow us to at least pass without problems the pull-ups test. From now on our work will focus on continuing to improve to reach a high score.

Domination

In this phase we will get some rep numbers in pull-ups that will allow us to easily obtain an outstanding score in a test of a standard competitive examination. In addition our strength and leg strength will reach a very good level.

Outstanding score

From this phase onward, we will work at a volume of repetitions that will allow us to pass the most demanding tests, as is the case of firemen or special forces.

Firefighter

If you complete this phase you will have the ability to get a 10/10 in any pull-ups test of any examination. We will also make sure that you have very good jumping ability. Even if you are not able to complete this phase, it will serve as a very good job to improve your score in the test.

Advanced firefighter

Phase for those who want to consider themselves elite in terms of pull-up endurance. If you are able to complete this phase you will be able to get a 10 score in any pull-ups test. Even if you are not able to complete this phase, it will serve as a very good job to improve your level in the test.

Male police oppositions

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Male police oppositions

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