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intermediate weighted pull-up progression

v1

A 10-week linear periodization program for athletes with a 10-rep bodyweight pull-up foundation to increase absolute strength.

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strengthpull-upsperiodizationcalisthenics

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install intermediate weighted pull-up progression and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Prerequisite Check: Confirm the user can perform at least 10 consecutive strict bodyweight pull-ups. If not, advise building a bodyweight foundation first.
  2. Establish Baseline:
    • Ask the user for their current 1RM (one-rep max) for weighted pull-ups or have them perform a 1RM test session.
    • If they only know a 3RM or 5RM, use compute_one_rep_max to estimate the starting point.
  3. Phase 1: Accumulation (Weeks 1–4):
    • Set up 3 sessions per week.
    • Target: 5 sets x 5 reps.
    • Intensity: 50–70% of 1RM added weight.
    • Provide coaching cues: "Active Shoulders" (scapular depression) and "Hollow Body Tension" (squeeze glutes/core).
  4. Phase 2: Intensification (Weeks 5–8):
    • Target: 5 sets x 3 reps.
    • Intensity: 75–85% of 1RM added weight.
    • Provide coaching cues: "Drive Elbows to Hips" and "Chest to Bar" (avoid reaching with the chin).
  5. Phase 3: Peak & Taper (Week 9):
    • Target: 3 sets x 2 reps.
    • Intensity: 90%+ of 1RM added weight.
  6. Phase 4: Deload & Test (Week 10):
    • Early week: Perform 2 sets at 50% of the previous working load.
    • End of week: Conduct a new 1RM test.
  7. Progression Management:
    • Instruct the user to increase load by 2.5–5 lbs (1–2 kg) for the next session ONLY if all sets are completed with clean form from a dead hang and RPE is 8 or lower.
    • If the user fails targets in the final two sets, maintain the current weight.
  8. Recovery & Safety:
    • Mandate 3–5 minute rest intervals for ATP recovery.
    • Recommend a "mini-deload" (50% volume reduction) if joint soreness (medial epicondylitis) occurs.
  9. Log Progress: Use create_note to record technical performance and form adherence (e.g., "True Rep Standard" consistency).