Weighted Pull Up Mastery
By Kyle Boggeman, MS, CSCS, TSAC-F
The Training Template
Day 1
Day 2
Day 3
Sets: 5
Reps per set over training max:
0/0/0/0/0
Rest: 3:00 - 5:00
Sets: 5
Reps per set over training max:
1/0/0/0/0
Rest: 3:00 - 5:00
Sets: 5
Reps per set over training max:
1/1/0/0/0
Rest: 3:00 - 5:00
Day 4
Day 5
Day 6
Sets: 5
Reps per set over training max:
1/1/1/0/0
Rest: 3:00 - 5:00
Sets: 5
Reps per set over training max:
1/1/1/1/0
Rest: 3:00 - 5:00
Sets: 5
Reps per set over training max:
2/1/1/1/0
Rest: 3:00 - 5:00
Day 7
Day 8
Day 9
Sets: 5
Reps per set over training max:
2/2/1/1/0
Rest: 3:00 - 5:00
Sets: 5
Reps per set over training max:
1/1/1/1/1
Rest: 3:00 - 5:00
Sets: 5
Reps per set over training max:
2/1/1/1/1
Rest: 3:00 - 5:00
Day 10
Day 11
Day 12
Sets: 5
Reps per set over training max:
2/2/1/1/1
Rest: 3:00 - 5:00
Sets: 5
Reps per set over training max:
2/2/2/1/1
Rest: 3:00 - 5:00
Sets: 5
Reps per set over training max:
2/2/2/2/1
Rest: 3:00 - 5:00
Day 13
Day 14
Day 15
Sets: 5
Reps per set over training max:
3/2/2/2/1
Rest: 3:00 - 5:00
Sets: 5
Reps per set over training max:
3/3/2/2/1
Rest: 3:00 - 5:00
Rest 48-72 hours and retest max
Fitness Prerequisites- 8+ Pull Ups with 10+ lbs added
Equipment Requirement- Pull Up Bar
Program Duration- 5 Weeks
About The Program
“Weighted Pull up Mastery” is a short weighted pull up training cycle that is intended to boost
overall pulling strength and repetition strength performance, while increasing muscle mass
using weighted calisthenics.
How To Use The “Pull Up Mastery” Program
This program should be performed on 3 non-consecutive days per week. In order for this
program to be maximally productive, select a training weight that allows for 8-12 repetitions.
While many weighted pull up programs seek to increase load, this program is different. Load is
fixed throughout the entire program, and instead the program builds high quality volume
through the use of high effort sets that are stimulating while not being overly taxing.
Program Details
Finding your training maxThis is the most important part of setting up this program. To find your training max, you will
need to select a load that you can perform 8- 12 reps with. Your final rep should be hard, but
should not result in technical compromises. These should be honest, perfect reps- no kipping,
wiggling, partial ROM, sloppy reps. If you fail to accurately assess your strength in terms of the
load you can manage cleanly, the program will not work because you will then be accumulating
too much volume too close to failure.
Once your training weight and repetition max are established, you will find your “training max”
by subtracting 3 reps from your rep max. If you performed 12 reps with 25lbs, your training
max would be 9 reps with 25lbs. 9 reps will be your starting point from which you will add
repetitions per set as the program progresses. Remember that the training load stays constant,
and reps are systemically and progressively added to your training max.
Quality is extremely important, so resting 3-5+ minutes between sets is critical. This program
can feel very easy at times, and potentially very difficult at other times. Either way, get in the
habit of resting fully between sets.
Remember to stay consistent with your grip throughout the cycle. This program works with any
grip, and it can be re-cycled over and over with different grip variations, but do not change
grips mid cycle.
Other things to consider
If you get stuck, or fail to complete the prescribed reps, simply repeat the workout the next
time you train and proceed with the progression as normal once it is completed.
Since this is a weighted pull up specialization cycle, I would strongly advise against including
additional pulling work, such as rows or deadlifts. It can be performed as part of a larger
training program as long as it takes the place of the other back work.