Pull-up & Dips hypertrophy

Program Description

This 12 week program is designed to build maximal upper body strength and muscle mass through a focused combination of weighted pull-ups and weighted dips. I'm very focused on these two movements, so if you're not interested in maximizing these two lifts, then this program isn't for you. It follows a progressive structure across four phases: 1. Foundation (Weeks 1–4): Build volume, tendon resilience, and clean movement mechanics. 2. Strength (Weeks 5–8): Push weighted intensity to 80–85 % 1RM while tapering accessories for optimal recovery. 3. Neural Peak (Weeks 9–10): Low-volume, high-intensity training (85–90 %) emphasizing speed, control, and cluster sets. 4. Deload & Technical Reload (Weeks 11–12): Active recovery to restore joints, mobility, and prepare for the next cycle. Accessory work includes rowing, pressing, arm isolation, core stability, and lower-body strength to support balanced development. Conditioning and mobility sessions are integrated to maintain cardiovascular health and recovery. By the end of 12 weeks, you’ll improve pulling and pressing strength, build visible upper-body density, and establish a repeatable framework for future progression. Band Work Exercises | Pick a few you like and do 3 sets of 15 each. I tend to focus on Forearm, Wrist and Shoulder/Scap prep, but you might be different. Band Pull-Apart Face Pull with External Rotation Band Dislocates / Shoulder Pass-Throughs Scapular Pull-Up (Band Assisted) Band W-Pull (External Rotation) Band Chest Opener Stretch Banded Push-Up / Press-Out Band Over-and-Back Straight-Arm Band Pulldown Banded Lat Pulldown Banded Scapular Retractions Banded Archer Row Banded Triceps Push-Down Banded Bicep Curl Banded Reverse Curl Band Wrist Extension / Flexion Band-Assisted Shoulder Stretch Band-Assisted Lat Stretch Band Hip Opener / Couch Stretch Band-Assisted Thoracic Rotation Notice: Most of the exercises other than the dips and pull ups can be altered, as long as the follow a similar mechanical structure.

Program Overview