Weighted Pullup Program

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

3x512K, 14K, 14K

Day 2

5, 3, 212K, 14K, 16K

Day 3

3x320K, 24K, 24K

Day 4

3, 2, 2, 120K, 20K, 24K, 24K

Day 5

5x124K, 24K, 24K, 28K, 28K

Day 6

3x514K, 14K, 14K

Day 7

3, 2, 120K, 24K, 28K

Day 8

2x520K, 20K

Day 9

4x320K, 20K, 24K, 24K

Day 10

2x524K, 24K

Day 11

5, 3, 120K,28K,32K

Day 12

5x128K, 32K, 32K, 32K, 32K

Day 13

5, 3, 224K, 28K, 32K

Day 14

2, 2, 132K, 32K, 36K

Day 15

5x324K, 24K, 24K, 28K, 28K

Day 16

3, 2, 132K, 36K, 36K

Day 17

3, 2, 2, 128K, 32K, 36K, 36K

Day 18

3x524K, 24K, 24K

Day 19

3x528K, 28K, 28K

Day 20

3, 2, 2, 128K, 32K, 36K, 40K

Day 21

5x132K, 32K, 36K, 40K, 40K

Day 22

5, 3, 224K, 32K, 36K

Day 23

2x524K, 28K

Day 24

3, 2, 136K, 40K, 40K

Day 25

3x328K, 32K, 36K

Day 26

3x136K, 40K, 44K

Day 27

5, 3, 224K, 32K, 36K

Day 28

2X532K

Next Up...TEST!

Rest 3-5 days and test your one rep max!

Working weighted pull-ups back into the rotation. Here is an easy double with the 20k. #pullups #strength @skillofstrength @strongfirst #strength #power #practice #practicewhatyoupreach #lats #strong #chelmsford ma

A video posted by Mike Perry (@mmafightprep) on Jun 9, 2015 at 6:44am PDT

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)