Weighted Pull-up Progression [2 Days]

Program Description

This program helps you to progress your weighted pull-ups from a solid BW pull-up (with the strength of adding maybe 5 to 10 kg), to a ~150% BW pull-up (if your body weight is in the 65-80kg range). The program includes two hypertrophy workouts in weeks 1 and 2 and 4 strength focused workouts. Week 4 is for tapering and recovery and contains an optional "new PR" workout. The program is designed to be repeated multiple times. After ~2-3 cycles the "new PR" workout can be done to adjust your 1RM. For advanced lifters this PR workout should only be performed every ~4-6 cycles. Week 4 then provides a good recovery week, before restarting the program. The program is designed that it already contains all warm-up sets. Sets 1 and 2 are warm-ups. If you feel the % curve is too steep for the warm-ups, feel free to either adjust the numbers for the first 2 sets or do a set (1x2-3) of BW pull-ups before the first warm-up set. This program can also be combined with additional accessory lifts, such as "barbell bent over rows" or dumbbell "bent over rows", as well as "BW scapular pull-ups" and "dumbbell shoulder presses". When running multiple cycles of this program you might accumulate a lot of fatigue, even with the active resting week (week 4). If you don't feel fresh in week 1 consider adding an additional active resting week, which is the same as week 4 with just one workout of 3x3 at ~50-67.5%. If during the program you get tendon issues in the elbow, consider switching up the grip (pronated -> neutral) and make sure to keep your wrist straight on the upper part and don't try to lean your chin over the bar when reaching the top! Also consider adding some "skull crushers" or "JM presses" once per week to address those weak points. Note: When the app asks you to put your 1RM put your "BW + XX kg added"! All 1RM % are defined to include your BW! A day where you're supposed to do reps with "80% of 1RM", means, with a BW of 75kg and a 1RM of 25kg, the following: "((75kg+25kg)*0.8) -75kg = 5kg" added!

Program Overview