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    Kboges' Weighted Pull Up Mastery

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    Pat
    The document describes a 15-day weighted pull-up training program designed to increase pulling strength and muscle mass. It involves performing 5 sets of weighted pull-ups 3 non-consecutive days per week, using a fixed weight that allows for 8-12 reps. Each set has a prescribed number of reps over the training max, which is increased each workout to progressively build volume. Resting 3-5 minutes between sets is emphasized to accumulate quality reps while avoiding overtaxing. The goal is to cycle the program over time using different grip variations to continue challenging strength.

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    Kboges' Weighted Pull Up Mastery

    Uploaded by

    Pat
    3K views2 pages
    The document describes a 15-day weighted pull-up training program designed to increase pulling strength and muscle mass. It involves performing 5 sets of weighted pull-ups 3 non-consecutive days per week, using a fixed weight that allows for 8-12 reps. Each set has a prescribed number of reps over the training max, which is increased each workout to progressively build volume. Resting 3-5 minutes between sets is emphasized to accumulate quality reps while avoiding overtaxing. The goal is to cycle the program over time using different grip variations to continue challenging strength.

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    Kboges' Weighted Pull up Mastery

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    The document describes a 15-day weighted pull-up training program designed to increase pulling strength and muscle mass. It involves performing 5 sets of weighted pull-ups 3 non-consecutive days per week, using a fixed weight that allows for 8-12 reps. Each set has a prescribed number of reps over the training max, which is increased each workout to progressively build volume. Resting 3-5 minutes between sets is emphasized to accumulate quality reps while avoiding overtaxing. The goal is to cycle the program over time using different grip variations to continue challenging strength.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    3K views2 pages

    Kboges' Weighted Pull Up Mastery

    Uploaded by

    Pat
    The document describes a 15-day weighted pull-up training program designed to increase pulling strength and muscle mass. It involves performing 5 sets of weighted pull-ups 3 non-consecutive days per week, using a fixed weight that allows for 8-12 reps. Each set has a prescribed number of reps over the training max, which is increased each workout to progressively build volume. Resting 3-5 minutes between sets is emphasized to accumulate quality reps while avoiding overtaxing. The goal is to cycle the program over time using different grip variations to continue challenging strength.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Weighted Pull Up Mastery

    By Kyle Boggeman, MS, CSCS, TSAC-F

    The Training Template


    Day 1 Day 2 Day 3

    Sets: 5
    Sets: 5
    Sets: 5

    Reps per set over training max:


    Reps per set over training max:
    Reps per set over training max:

    0/0/0/0/0
    1/0/0/0/0
    1/1/0/0/0

    Rest: 3:00 - 5:00 Rest: 3:00 - 5:00 Rest: 3:00 - 5:00

    Day 4 Day 5 Day 6

    Sets: 5
    Sets: 5
    Sets: 5

    Reps per set over training max:


    Reps per set over training max:
    Reps per set over training max:

    1/1/1/0/0
    1/1/1/1/0
    2/1/1/1/0

    Rest: 3:00 - 5:00 Rest: 3:00 - 5:00 Rest: 3:00 - 5:00

    Day 7 Day 8 Day 9

    Sets: 5
    Sets: 5
    Sets: 5

    Reps per set over training max:


    Reps per set over training max:
    Reps per set over training max:

    2/2/1/1/0
    1/1/1/1/1
    2/1/1/1/1

    Rest: 3:00 - 5:00 Rest: 3:00 - 5:00 Rest: 3:00 - 5:00

    Day 10 Day 11 Day 12

    Sets: 5
    Sets: 5
    Sets: 5

    Reps per set over training max:


    Reps per set over training max:
    Reps per set over training max:

    2/2/1/1/1
    2/2/2/1/1
    2/2/2/2/1

    Rest: 3:00 - 5:00 Rest: 3:00 - 5:00 Rest: 3:00 - 5:00

    Day 13 Day 14 Day 15

    Sets: 5
    Sets: 5
    Rest 48-72 hours and retest max
    Reps per set over training max:
    Reps per set over training max:

    3/2/2/2/1
    3/3/2/2/1

    Rest: 3:00 - 5:00 Rest: 3:00 - 5:00

    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 max-

    This 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.

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