Pull-up & Dips hypertrophy

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. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Weighted)

Dip (Weighted)

Hanging Knee Raise

Heavy

Pull-Up (Bodyweight)

Dip (Bodyweight)

Farmer's Walk (Weighted)

Volume Push / Pull

Explosive / Technique

Heels Elevated Squat

Romanian Deadlift (Barbell)

Calf Raise (Machine)

Leg Day

3-4 rounds 60 seconds rest in between (Optional day)

Conditioning / Active Recovery

2km Row

skierg or assault bike 5 min warmup 5 min cool down

SkiErg

Hanging Leg Raise

Bent Over Row (Barbell)

Rear Delt Fly (Dumbbell)

Seated Row (Cable)

Chest Supported Row (Machine)

Bulgarian Split Squat (Dumbbell)

Dead Hang

Walk

Ring Row

Face Pull

Rear Delt Fly (Machine)

Plank (Weighted)

Pseudo Planch Push-Up

Split Squat Front Foot Elevated (Smith Machine)

Pallof Press

Treadmill

 Base load 50-75%

Strength load 80-85%

Transition to Peak

Peak Strength

Neural Peak

Testing

Active Deload

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