Weighted Pull-Up
Lats BicepsUpper back Other weight × reps
| Primary muscle | Lats |
|---|---|
| Secondary | Biceps, Upper back |
| Equipment | Other |
| Logged as | weight × reps |
| Default jump | 2.5 kg |
| Strength standard | Pull-up standards, one-rep max |
Cue
Belt on; same dead hang start every rep.
How to progress it in Beatweek
Weighted Pull-Up runs on double progression: climb the rep range at one weight, then add 2.5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.
- Rep range: a routine target of 8 means 8 to 10; a program rule brings its own range; otherwise it is read from your history.
- Some set under the top: same weight, beat each set by a rep.
- Every set at the top and the last session was not brutal (average RPE at or under 8.5): add 2.5 kg, every set back to the bottom of the range.
- Every set at the top but it was brutal: same weight, same reps, own it.
- Two sessions in a row with half the sets 2 reps under the bottom: deload 10 %, floored to the increment and never below the bar.
The rule set is in How Beatweek decides what you should lift today. Only completed working sets count; warm-ups and drop sets are ignored. Weights the engine computes are multiples of the increment and never below the bar.
Weighted Pull-Up counts toward the pull-up strength standard: see where your lift stands in the pull-up standards by bodyweight, or turn a set into a max with the pull-up one-rep max calculator.
Log it in Beatweek
Add Weighted Pull-Up to a workout and the set row pre-fills with your last numbers. From the second session the target is ghosted in before you lift.