logo
BoostcampPNG
Community Programs›Weighted Pull-up Progression [2 Days]
Weighted Pull-up Progression [2 Days]
IntermediateFree

Weighted Pull-up Progression [2 Days]

Progress your weighted pullups from around 100% - 110% BW to 150% BW

Jester
Jester· Sep 2025
6athletes running this program
iOS & Android

Overview

Length
4 weeks
Days / week
2 days
Level
Intermediate
Goal
Athletics, Bodyweight Fitness
Equipment
Full Gym
Session length
30 min
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!

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on athletics and bodyweight fitness
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Lats
40%
Upper Back
40%
Biceps
20%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Pull-Up (Weighted)13 reps70%
13 reps75%
15 reps80%
15 reps80%
15 reps80%
13 reps85%
#ExerciseSetsRepsLoad
1Pull-Up (Bodyweight)13 reps@6
13 reps@6
2Pull-Up (Weighted)112 reps67.5%
18 reps67.5%
18 reps67.5%
18 reps67.5%

Weeks 2–4 are in the app

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

Common questions

Yes, Weighted Pull-up Progression [2 Days] is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 30 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.

Weighted Pull-up Progression [2 Days] is structured around 2 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Weighted Pull-up Progression [2 Days] 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

Boostcamp app
1,000+ 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.
Free on iOS & Android