Weighted Pull-Up Program for Beginners: Your First 8 Weeks
You can do 8 to 10 clean pull-ups and you want to start adding weight. Here's a simple way to do it for your first 8 weeks.
Before you start
You should be able to do 8 to 10 strict pull-ups: dead hang at the bottom, chin over the bar, no kipping. If you're not there yet, build that first. Adding weight to sloppy reps just makes sloppy reps heavier.
You'll need a dip belt or a weighted vest, and small plates (2.5 lb or 1.25 kg) so you can add weight in small steps.
The plan: two pull-up days a week
Day A, heavy: 4 sets of 4 to 6 reps with added weight, at RPE 7 to 8, so 2 to 3 reps left in the tank. Start light. Pick a weight you could do for about 8 reps.
Day B, volume: 3 to 4 sets of 6 to 8 reps at bodyweight or very light weight. Chin-ups are fine here. Clean reps, controlled on the way down.
Space them out, for example Monday and Thursday.
How to progress
When you get 6 reps on all 4 sets on Day A, add 2.5 to 5 lb the next week and go back to 4 reps. Build back up to 6, then add again.
Most beginners can do this for weeks before it slows down.
Weeks 4 and 8
Week 4: lighter week. Same exercises, but cut each day to 2 sets and keep it easy, around RPE 6 to 7. You come back stronger.
Week 8: check your progress. Work up to a heavy set of 3 with good form, or plug a recent set into the 1RM Calculator to estimate your max. It counts your bodyweight too, so your numbers stay honest as your weight changes.
The mistakes that stall beginners
- Too much weight too soon. 5 to 10 lb feels heavier than you'd think.
- Grinding every set. Leave a rep or two in the tank most of the time.
- Only tracking the plate. Track total weight, bodyweight plus what's on the belt.
Where to go after 8 weeks
If you want a complete program to keep going, my HLM Weighted Pull-Up Program picks up from here. If you'd rather have the next block built around your own numbers, that's what Tier Forge does.
For more on why this works, read How to Progress Weighted Pull-Ups.