Pull-ups are one of my favorite exercises. I’ve been performing weighted pull-ups for ten years now. I’ve learned that in order to reach your goals you must follow a smart program and be careful not to overtrain.
From my experience, you should never perform more than 15 reps in a training session and you need to make sure that you vary the load from day-to-day.
Today I’m going to share a pull-up template that got me to a 52K weighted pull-up awhile back. I’ve had a few people follow this program and with great success.
Who Should Do This Weighted Pull-up Program?
The examples used below are great for someone who can currently do a 24K weighted pull-up for three reps. The goal at the end of this weighted pull-up program is a 48K strict pull up.
If your goal is to reach a 24K strict pull-up, cut the weights in the example below in half and aim to hit a 24K weighted pull-up! (This is perfect for many strong females.)
A Few Notes
- Perform the reps from a dead hang position.
- Use tactical grip only! This means thumbless.
- Aim for your upper chest on each rep. Throat is ok, but upper chest is ideal.
- Always rest 2 full days between training sessions.
- Do not add in any other pulling movement for the duration of the program!
- Do not perform pull ups on the same day as deadlifts or any lifts that require a strong grip.
- Rest as much as you need between sets! As you get deeper into the program, rest more.
- Approach each set like a deadlift. Set your grip and crush it when pulling.
- If you are tired or simply having an “off day” (yup – we all have them!), perform the sets and reps with a lower weight. Ideally, you’ll use one bell size less than the prescribed weight.
Training Program to Crush a Weighted Pull-Up
Day 1
3×5
12K, 14K, 14K
Day 2
5, 3, 2
12K, 14K, 16K
Day 3
3×3
20K, 24K, 24K
Day 4
3, 2, 2, 1
20K, 20K, 24K, 24K
Day 5
5×1
24K, 24K, 24K, 28K, 28K
Day 6
3×5
14K, 14K, 14K
Day 7
3, 2, 1
20K, 24K, 28K
Day 8
2×5
20K, 20K
Day 9
4×3
20K, 20K, 24K, 24K
Day 10
2×5
24K, 24K
Day 11
5, 3, 1
20K,28K,32K
Day 12
5×1
28K, 32K, 32K, 32K, 32K
Day 13
5, 3, 2
24K, 28K, 32K
Day 14
2, 2, 1
32K, 32K, 36K
Day 15
5×3
24K, 24K, 24K, 28K, 28K
Day 16
3, 2, 1
32K, 36K, 36K
Day 17
3, 2, 2, 1
28K, 32K, 36K, 36K
Day 18
3×5
24K, 24K, 24K
Day 19
3×5
28K, 28K, 28K
Day 20
3, 2, 2, 1
28K, 32K, 36K, 40K
Day 21
5×1
32K, 32K, 36K, 40K, 40K
Day 22
5, 3, 2
24K, 32K, 36K
Day 23
2×5
24K, 28K
Day 24
3, 2, 1
36K, 40K, 40K
Day 25
3×3
28K, 32K, 36K
Day 26
3×1
36K, 40K, 44K
Day 27
5, 3, 2
24K, 32K, 36K
Day 28
2X5
32K
Next Up…TEST!
Rest 3-5 days and test your one rep max!
Let us know how it goes!
Looking for a Bodyweight Pull-up Program?
Check out my Other Favorite Pull-Up Program (Fighter Pull-Up Program)
Great stuff, Mike
My current goal is to do a weighted pull up with 1/2 my body weight; I weigh 68 kg. Before starting this program, I could do a pull up with 23 kgs on a good day. I am on day 7 of your program. I cut your recommended weight in half and added a 5 lb plate, which is plenty challenging. I’m going to try for 26 kg when I’m done. Do you have any recommendations?
Thanks,
Chris