Increasing/Maintaining BW Pull Up Reps

BBM team,

Obligatory thank you for all the content statement. Really loving the Hypertrophy template right now.

I am in the military and like to maintain an average of 25 BW pull up reps. I understand that pull ups are not the best strength/hypertrophy inducing exercise, therefore I would like to include other back exercises in my programming.

How would you program pull ups with other back exercises over a span of 7 weeks?

Right now I am doing 1 day of rows, 1 days of BW pull ups for a certain number of total reps with 1-2 minute breaks (example; 70 pull ups broken down into 6 sets); and one day of weighted pull ups. This amount of stress/volume helps me maintain the 25 reps goal but gets in the way of other back exercises.

I’m not sure I’m up for programming a special 7 week pull up plan off the cuff, but if I had to do pull ups for my job I would make sure to do them regularly on my GPP days. I don’t think weighted pull ups are useful in this application, but doing a 10 min AMRAP on one day and 4 sets of max reps @ RPE 8 with 3-4 min rest in between on another day seems reasonable.

This assumes you need help getting the 25 consecutive reps right now. If you can already do it, you don’t need to dedicate nearly as much training time to it.

Jordan, thanks for the response.

I am surprised to here you say that weighted pull ups are not useful. I always thought the stronger I got on the pull up (by adding weight) the easier BW pull ups would be.