Your numbers
There is no universal rep count. Your height and weight decide how much load every single rep carries — so they decide the plan.
Measurements
Sex
Body mass index
25.5Overweight
Underweight< 18.5
Healthy range18.5 – 24.9
Overweight25 – 29.9
Higher weight30 +
Every rep moves more load, so reps stay low and assisted or incline variations do the work. Longer rest.
What that means for training
Pull-Ups
4 × 3
Band-Assisted Pull-Up
Push-Ups
4 × 3
Incline Push-Up
Hard floor: the plan never drops below 3 reps per set. If that is too heavy, it gives you an easier variation instead of fewer reps. Recommended 3 sessions a week, 24 reps per session.