Welcome to the Ultimate pull-up Program

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Pull-ups aren’t just a test of upper body strength—they’re a true measure of
control, resilience, and real-world athleticism. Whether you're chasing your

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first rep or your first set of 20, this 5-week program is designed to help you master
the movement, build raw pulling power, and develop serious upper body strength.
Unlike generic pull-up routines, this program combines progressive overload,

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volume control, and key accessory work to help you break plateaus and build
sustainable progress. You don’t need fancy tools—just access to a pull-up bar,

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weight belt, standard gym equipment, and the will to get stronger week by week.
This program is built to strengthen every piece of the pull-up chain—from grip to

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scapular control, to lats, arms, and core. With smart programming and
consistent effort, you'll develop pulling strength that transfers to climbing,
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lifting, and daily performance.

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Training Recommendations
To maximize recovery and progress, allow at least one rest day between training

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sessions. You’ll see the best results that way. if your schedule becomes an
interference to your gains, don't worry, just stay as consistent as possible

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and push hard when you’re in.

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The Mental Game
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This will be hard. That’s the point.

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Getting stronger isn’t supposed to be easy—but it’s always worth it. You’ll hit
walls, miss reps, and feel stuck. That’s part of the process. Keep showing up. Stay
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focused. Effort compounds over time, and you’ll be shocked by what

your body can do when your mind stays locked in.
I believe in you. Now believe in yourself.

Disclaimer
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It is imperative that you listen to your body and do not push past your physical
limits. Overtraining or improper execution can lead to injury. By following this
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program, you acknowledge that you are responsible for your own safety and you
assume all liability for any injuries sustained.
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created by Ben Galper

 Tutorial videos
each exercise is hyperlinked to a tutorial video on my YouTube!
all you have to do is click the exercise and it will direct you
right over to the video.

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Warm up
please warm up properly! it is vital to help prevent injury and to

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perform well. you will want to work up to your weights
gradually. no need to rush it or you will probably get flash

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pumped and will struggle for the rest of the workout.

suggested rest times

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day 1 is heavy. I suggest 3-4 minutes between sets.
day 2 is accessory work. I suggest 2-3 minutes between sets.

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day 3 is all about volume. I suggest 3-4 minutes between sets.
listen to your body. if you need more time, take it.
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reps
the number of reps are a target to hit. you may not hit them in one

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go. that is okay. take a second to recover (20-30 seconds is totally
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chill) and blast the next reps out. if you don’t manage to finish the

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targeted reps with a short rest, then you can move onto
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the next set.

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RIR
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Reps in reserve
RIR is a way for you to find your working weight.
example: 10 reps at 2 rir indicates you are using a weight in which
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you are only capable of hitting 12 reps but you only complete 10,
leaving 2 reps in reserve. 10 reps at 0 rir indicates you are using a
weight where you can only hit 10 reps and you would fail
rep 11 if attempted.
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AMRAP
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as many reps as possible

This does not mean you go to failure. This means you stop before a
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failed rep. if you overshoot and fail your last rep, that’s okay, but
try not to. failure means you physically can’t move anymore.
partial reps count towards failure. if you’ve never done partials,
youve never truly hit failure.
created by Ben Galper
 Week 1 - day 1

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Exercise Sets Reps Weight Time Description

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Starting from a dead
hang, retract your

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scapula attempting to
weighted
1 1 MAX hold 3s bring your armpits to

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scap pull
your back pockets. work
up in weight slowly to
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hold. this movement is a

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small range of motion.

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Work up slowly in weight

to find your max

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weighted pull up. Your

chin must reach the bar
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weighted for a full rep. If you can’t
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1 1 MAX
pull-up add weight, then
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bodyweight is your max. It
is okay to use resistance
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bands or an assisted
machine to complete a
pull-up.

2 1/4 90% of max

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weighted
click the hyperlinked
negatives +
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2 2/3 80% of max exercise to view a tutorial

explosive
video.
pulls
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2 3/3 70% of max

created by Ben Galper

 Week 1 - day 2

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Exercise Sets Reps Weight Time

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face pulls 3 10 2 rir 2s eccentric

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bench press 3 AMRAP
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45% of max controlled
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1 ¼ dips 5 AMRAP bodyweight 2s eccentric

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hammer
3 8-10 0 RIR 3s eccentric
curls
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reverse
3 8-10 0 RIR 3s eccentric
curls
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cable lat
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5 12-15 0 RIR 3s eccentric

pullover
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created by Ben Galper

 Week 1 - day 3

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Exercise Sets Reps Weight Time Description

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Starting from a dead
hang, retract your

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weighted
2 8 30% of MAX hold 2s scapula attempting to
scap pull
bring your armpits to

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G your back pockets.

front lever with a loose

core. pull with lats in

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attempts to touch belly
fail-
half levers 3 bodyweight button to ceiling. attach

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ure
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a band to weight belt for

assistance. Click exercise

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for a tutorial.
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Work up slowly in weight.
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3 4 75% of max Your chin must reach the

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bar for a full rep. if you
2 6 60% of max didn’t add weight to your
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weighted pull-up, use resistance

pull-up bands or assisted machine
2 8 45% of max to complete these reps.
choose a band or assisted
1 8 30% of max weight that allows you to
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reach the targeted reps.

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with a slightly wider grip,

do a pull-up bringing
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fail- your left shoulder to left

archers 2 bodyweight
ure hand, then right shoulder
to right hand. click
exercise for tutorial.
created by Ben Galper
 Week 2 - day 1

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Exercise Sets Reps Weight Time Description

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Starting from a dead
hang, retract your

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weighted
3 3 80% of MAX hold 5s scapula attempting to
scap pull
bring your armpits to

a
G your back pockets.

Work up slowly in weight.

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Your chin must reach the
bar for a full rep. if you

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didn’t add weight to your
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weighted pull-up, use resistance

5 1 90% of MAX
pull-up bands or assisted machine

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to complete these reps.

choose a band or assisted
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weight that allows you to

reach the targeted reps.
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2 1/4 95% of max 1 eccentric + 4 pulls

weighted
negatives +
2 2/3 85% of max 2 eccentrics + 3 pulls
explosive
pulls
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2 3/3 75% of max 3 eccentrics + 3 pulls

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created by Ben Galper

 Week 2 - day 2

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Exercise Sets Reps Weight Time

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face pulls 3 10 2 rir 2s eccentric

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bench press 3 AMRAP
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50% of max controlled
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1 ¼ dips 5 AMRAP bodyweight 3s eccentric

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e

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hammer
3 8-10 0 RIR 3s eccentric
curls
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reverse
3 8-10 0 RIR 3s eccentric
curls
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cable lat
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5 12-15 0 RIR 3s eccentric

pullover
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created by Ben Galper

 Week 2 - day 3

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Exercise Sets Reps Weight Time Description

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Starting from a dead
hang, retract your

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weighted
2 8 35% of MAX hold 2s scapula attempting to
scap pull
bring your armpits to

a
G your back pockets.

front lever with a loose

core. pull with lats in

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attempts to touch belly
fail-
half levers 3 bodyweight button to ceiling. attach

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ure
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a band to weight belt for

assistance. Click exercise

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for a tutorial.
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Work up slowly in weight.

3 4 80% of max
Your chin must reach the
a
bar for a full rep. if you
2 6 65% of max didn’t add weight to your
weighted
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pull-up, use resistance

pull-up
2 8 50% of max bands or an assisted
machine that allows you
to reach the targeted
1 10 35% of max
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reps.
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with a slightly wider grip,

do a pull-up bringing
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fail- your left shoulder to left

archers 2 bodyweight
ure hand, then right shoulder
to right hand. click
exercise for tutorial.
created by Ben Galper
 Week 3 - day 1

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Exercise Sets Reps Weight Time Description

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Starting from a dead
hang, retract your

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weighted
3 3 85% of MAX hold 5s scapula attempting to
scap pull
bring your armpits to

a
G your back pockets.

Work up slowly in weight.

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Your chin must reach the
bar for a full rep. if you

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didn’t add weight to your
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weighted pull-up, use resistance

6 1 90% of MAX
pull-up bands or assisted machine

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to complete these reps.

choose a band or assisted
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weight that allows you to

reach the targeted reps.
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2 2/3 100% of max 2 eccentrics + 3 pulls

weighted
negatives +
2 3/3 90% of max 3 eccentrics + 3 pulls
explosive
pulls
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2 4/2 80% of max 4 eccentrics + 2 pulls

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created by Ben Galper

 Week 3 - day 2

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Exercise Sets Reps Weight Time

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face pulls 3 10 2 rir 2s eccentric

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bench press 3 AMRAP
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55% of max controlled
G bench reps

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1 ¼ dips 5 AMRAP bodyweight 4s eccentric

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e

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hammer
3 8-10 0 RIR 3s eccentric
curls
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reverse
3 8-10 0 RIR 3s eccentric
curls
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cable lat
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5 12-15 0 RIR 3s eccentric

pullover
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created by Ben Galper

 Week 3 - day 3

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Exercise Sets Reps Weight Time Description

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Starting from a dead
hang, retract your

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weighted
2 8 40% of MAX hold 2s scapula attempting to
scap pull
bring your armpits to

a
G your back pockets.

front lever with a loose

core. pull with lats in

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attempts to touch belly
fail-
half levers 3 bodyweight button to ceiling. attach

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ure
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a band to weight belt for

assistance. Click exercise

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e

for a tutorial.
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Work up slowly in weight.

3 4 85% of max
Your chin must reach the
a
bar for a full rep. if you
2 6 70% of max didn’t add weight to your
weighted
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pull-up, use resistance

pull-up
2 8 55% of max bands or an assisted
machine that allows you
to reach the targeted
1 10 40% of max
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reps.
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with a slightly wider grip,

do a pull-up bringing
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fail- your left shoulder to left

archers 2 10% of max
ure hand, then right shoulder
to right hand. click
exercise for tutorial.
created by Ben Galper
 Week 4 - day 1

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Exercise Sets Reps Weight Time Description

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Starting from a dead
hang, retract your

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weighted
3 3 90% of MAX hold 5s scapula attempting to
scap pull
bring your armpits to

a
G your back pockets.

Work up slowly in weight.

r
Your chin must reach the
bar for a full rep. if you

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didn’t add weight to your
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weighted pull-up, use resistance

7 1 90% of MAX
pull-up bands or assisted machine

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to complete these reps.

choose a band or assisted
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weight that allows you to

reach the targeted reps.
a
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2 1/4 105% of max 1 eccentric + 4 pulls

weighted
negatives +
2 2/3 95% of max 2 eccentrics + 3 pulls
explosive
pulls
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2 3/3 85% of max 3 eccentrics + 3 pulls

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created by Ben Galper

 Week 4 - day 2

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e
Exercise Sets Reps Weight Time

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face pulls 3 10 2 rir 2s eccentric

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bench press 3 AMRAP
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60% of max controlled
G bench reps

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1 ¼ dips 5 AMRAP bodyweight 5s eccentric

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e

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B

hammer
3 8-10 0 RIR 3s eccentric
curls
a
G

reverse
3 8-10 0 RIR 3s eccentric
curls
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cable lat
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5 12-15 0 RIR 3s eccentric

pullover
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created by Ben Galper

 Week 4 - day 3

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e
Exercise Sets Reps Weight Time Description

p
Starting from a dead
hang, retract your

l
weighted
2 8 45% of MAX hold 2s scapula attempting to
scap pull
bring your armpits to

a
G your back pockets.

front lever with a loose

core. pull with lats in

r
attempts to touch belly
fail-
half levers 3 bodyweight button to ceiling. attach

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ure
n

a band to weight belt for

assistance. Click exercise

p
e

for a tutorial.
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B

Work up slowly in weight.

2 5 85% of max
Your chin must reach the
a
bar for a full rep. if you
2 6 75% of max didn’t add weight to your
weighted
G

pull-up, use resistance

pull-up
2 8 60% of max bands or an assisted
machine that allows you
to reach the targeted
2 10 45% of max
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reps.
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with a slightly wider grip,

do a pull-up bringing
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fail- your left shoulder to left

archers 2 15% of max
ure hand, then right shoulder
to right hand. click
exercise for tutorial.
created by Ben Galper
 Week 5 - day 1

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e
Exercise Sets Reps Weight Time Description

p
Starting from a dead
hang, retract your

l
weighted
3 3 95% of MAX hold 5s scapula attempting to
scap pull
bring your armpits to

a
G your back pockets.

Work up slowly in weight.

r
Your chin must reach the
bar for a full rep. if you

e
didn’t add weight to your
n

weighted pull-up, use resistance

8 1 90% of MAX
pull-up bands or assisted machine

p
e

to complete these reps.

choose a band or assisted
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B

weight that allows you to

reach the targeted reps.
a
G

2 2/3 110% of max 2 eccentrics + 3 pulls

weighted
negatives +
2 3/2 100% of max 3 eccentrics + 2 pulls
explosive
pulls
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2 4/2 90% of max 4 eccentrics + 2 pulls

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created by Ben Galper

 Week 5 - day 2

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Exercise Sets Reps Weight Time

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face pulls 3 10 2 rir 2s eccentric

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bench press 3 AMRAP
a
65% of max controlled
G bench reps

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n

1 ¼ dips 5 AMRAP bodyweight 6s eccentric

p
e

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B

hammer
3 8-10 0 RIR 3s eccentric
curls
a
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reverse
3 8-10 0 RIR 3s eccentric
curls
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cable lat
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5 12-15 0 RIR 3s eccentric

pullover
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created by Ben Galper

 Week 5 - day 3

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e
Exercise Sets Reps Weight Time Description

p
Starting from a dead
hang, retract your

l
weighted
2 8 50% of MAX hold 2s scapula attempting to
scap pull
bring your armpits to

a
G your back pockets.

front lever with a loose

core. pull with lats in

r
attempts to touch belly
fail-
half levers 3 bodyweight button to ceiling. attach

e
ure
n

a band to weight belt for

assistance. Click exercise

p
e

for a tutorial.
l
B

Work up slowly in weight.

2 6 85% of max
Your chin must reach the
a
bar for a full rep. if you
2 8 75% of max didn’t add weight to your
weighted
G

pull-up, use resistance

pull-up
2 10 60% of max bands or an assisted
machine that allows you
to reach the targeted
2 12 45% of max
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reps.
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with a slightly wider grip,

do a pull-up bringing
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fail- your left shoulder to left

archers 2 20% of max
ure hand, then right shoulder
to right hand. click
exercise for tutorial.
created by Ben Galper