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High Volume Pull-Up Program [2 Days]

by Jester

Program Description

Bring your pull-ups to the moon! Strength level over 9000!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 16, 2025 09:48
  • Last Edited
    Oct 17, 2025 08:27

Summary

Elevate your upper body strength with the High Volume Pull-Up Program, designed for serious lifters looking to maximize their pull-up performance. Over 5 weeks, you'll engage in two focused training sessions per week, featuring exercises like Halting Pull-Ups and Weighted Pull-Ups that target your back, shoulders, and arms. Each workout is crafted to increase volume and intensity, ensuring you build muscle and improve your technique effectively. Perfect for those with a garage gym setup, this program will help you conquer your pull-up goals and enhance your overall strength.
Muscle Engagement
Front
Back
MuscleSet
Lats
40%
Upper Back
40%
Biceps
20%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Halting Pull-Up
1
1
1
5 reps
1 reps
1 reps
85% 1RM of Pull-Up (Weighted)
87.5% 1RM of Pull-Up (Weighted)
85% 1RM of Pull-Up (Weighted)
2
Pull-Up (Weighted)
2
2
5 reps
5 reps
77.5%
82.5%
3
Bent Over Row (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
* 1RM of Pull-Up (Weighted)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Halting Pull-Up
2
1
1 reps
1 reps
85% 1RM of Pull-Up (Weighted)
92.5% 1RM of Pull-Up (Weighted)
2
Pull-Up (Weighted)
1
2
1
5 reps
5 reps
5 reps
77.5%
82.5%
72.5%
3
Bent Over Row (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
* 1RM of Pull-Up (Weighted)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Halting Pull-Up
1
1
1
1 reps
1 reps
1 reps
85% 1RM of Pull-Up (Weighted)
92.5% 1RM of Pull-Up (Weighted)
87.5% 1RM of Pull-Up (Weighted)
2
Pull-Up (Weighted)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
77.5%
82.5%
72.5%
70%
3
Bent Over Row (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
* 1RM of Pull-Up (Weighted)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Halting Pull-Up
2
1
1 reps
1 reps
85% 1RM of Pull-Up (Weighted)
82.5% 1RM of Pull-Up (Weighted)
2
Pull-Up (Weighted)
1
2
5 reps
5 reps
75%
80%
* 1RM of Pull-Up (Weighted)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Halting Pull-Up
2
1
3 reps
3 reps
80% 1RM of Pull-Up (Weighted)
85% 1RM of Pull-Up (Weighted)
2
Pull-Up (Weighted)
3
5 reps
75%
* 1RM of Pull-Up (Weighted)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
3 reps
3 reps
3 reps
82.5%
87.5%
77.5%
2
Pull-Up Eccentric 3sec
3
4 reps
70% 1RM of Pull-Up (Weighted)
* 1RM of Pull-Up (Weighted)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
1
3 reps
3 reps
3 reps
3 reps
82.5%
87.5%
77.5%
72.5%
2
Pull-Up Eccentric 3sec
3
4 reps
70% 1RM of Pull-Up (Weighted)
* 1RM of Pull-Up (Weighted)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
1
1
3 reps
3 reps
3 reps
3 reps
80%
85%
92.5%
75%
2
Pull-Up Eccentric 3sec
3
4 reps
70% 1RM of Pull-Up (Weighted)
* 1RM of Pull-Up (Weighted)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1 reps
1 reps
1 reps
87.5%
92.5%
97.5%
2
Pull-Up Eccentric 3sec
3
4 reps
70% 1RM of Pull-Up (Weighted)
* 1RM of Pull-Up (Weighted)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1 reps
7 reps
7 reps
7 reps
82.5%
75%
67.5%
62.5%
2
Lat Pulldown
1
3
10 reps
10 reps
RPE 6
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Halting Pull-Up
1 Set
1 Set
1 Set
5 Reps
1 Reps
1 Reps
85% 1RM of Pull-Up (Weighted)
87.5% 1RM of Pull-Up (Weighted)
85% 1RM of Pull-Up (Weighted)
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
77.5%
77.5%
82.5%
82.5%
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@5
@7
@9
@9
@9
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
82.5%
87.5%
77.5%
77.5%
2
Pull-Up Eccentric 3sec
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
70% 1RM of Pull-Up (Weighted)
70% 1RM of Pull-Up (Weighted)
70% 1RM of Pull-Up (Weighted)