Intermediate–AdvancedFree

Pull-up hypertrophy

Pull-up peaking | Max Effort

B0rk7· Jul 2024

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Bodyweight Fitness, Muscle, Strength, Women's, Athletics

Equipment

Full Gym

Session length

90 min

Gaining strong knowledge of pull-ups and dips mechanics, while integrating assistance work to target more muscle groups intended to improve the core movements. This program also consists of a day of leg training, mainly Squats and some machine work. This routine is split into 4 blocks, 3 weeks per block, with one week dedicated to test your pull-up MAX effort. At the last block, focus slowly dies out for the dip, but you can reprogram this routine for the dip if you like. ——-——————————————————————————— At the end of the 12 week cycle, week 13 would be your PR attempt day for your pull-up. Monday: - Warm up to a challenging hard single with weight instead of the triple so that we reduce fatigue. - Rest 3-8 minutes no less, do not neglect this. (If you think you had enough rest, rest some more) - Start off your body weight reps, don’t go ham on your initial reps, take it easy, as soon as it starts getting hard, increase the intensity and unlock your rage. ————————————————————————————— TAKE A DELOAD, when? - I would suggest taking a deload at any point between week 6-9 if you need to. - Definitely take a deload after week 13 - Reduce output for last few days in week 13 by 70% - Go for a walk with your dog. - Re-run the program at week 14 if you like. ————————————————————————————— Much love. B

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

14.8%

Lats

13.9%

Biceps

13.5%

Chest

11.8%

Upper Back

11.7%

Forearms

9.8%

Front Delts

8.7%

Abs

7.2%

Hamstrings

3.2%

Quadriceps

3.2%

Middle Delts

Glutes

0.8%

Adductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Weighted)	3	5–10 reps	@8
2	Dip (Weighted)	3	5–10 reps	@8
Superset
3A	Chest Supported Row (Machine)	3	10–15 reps	@9
3B	Pullover (Dumbbell)	3	10–15 reps	@9
Superset
4A	Hammer Curl (Cable)	3	10–15 reps	@9
4B	Bicep Curl (Cable)	3	10–15 reps	@9
5	Knee Raise (Captain's Chair)	3	AMRAP	@10
6	Dead Hang	3	1 min	@10

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Assisted)	3	10–15 reps	@8
2	Dip (Assisted)	3	10–15 reps	@8
Superset
3A	Chest Press (Machine)	3	10–15 reps	@9
3B	Lying Pullover (Cable)	3	10–15 reps	@9
Superset
4A	Single Arm Pushdown	3	10–15 reps	@9
4B	Overhead Tricep Extension (Cable)	3	10–15 reps	@9
5	Leg Raise (Captain's Chair)	1	0 reps	—
6	Dead Hang	3	1 min	@10

#	Exercise	Sets	Reps	Intensity
1	Heels Elevated Squat	3	8–10 reps	@9
2	Lying Leg Curl	3	15–25 reps	@9
3	Leg Extension	3	15–25 reps	@9
4	Hanging Leg Raise	3	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Bodyweight)	3	2 reps	@10
2	Dip (Bodyweight)	3	AMRAP	@10
Superset
3A	Goblet Squat	3	10–15 reps	@9
3B	Seated Row (Cable)	3	10–15 reps	@9
Superset
4A	Bicep Curl (Cable)	3	12–15 reps	@10
4B	Tricep Pushdown (Cable)	3	12–15 reps	@9
4C	Reverse Bicep Curl (EZ Bar)	3	12–15 reps	@9
5	Leg Raise (Captain's Chair)	3	AMRAP	@10
6	Dead Hang	3	1 min	@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Pull-up hypertrophy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Pull-up hypertrophy is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Pull-up hypertrophy is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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