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BoostcampPNG

Optimisation 25

by Stevie H.

Program Description

Pull up progression

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 11, 2025 02:37
  • Last Edited
    Aug 11, 2025 03:34
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-10 reps
-
7
Norweigan 4x4
4
4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-10 reps
-
7
Norweigan 4x4
4
4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-10 reps
-
7
Norweigan 4x4
4
4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-10 reps
-
7
Norweigan 4x4
4
4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-10 reps
-
7
Norweigan 4x4
4
4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-10 reps
-
7
Norweigan 4x4
4
4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-10 reps
-
7
Norweigan 4x4
4
4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
4
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
4
8-10 reps
-
7
Norweigan 4x4
4
4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Hack Squat
3
6-8 reps
-
3
Single Leg Extensions
3
8-10 reps
-
4
Glute Kickback
3
6-8 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Timed Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Hack Squat
3
6-8 reps
-
3
Single Leg Extensions
3
8-10 reps
-
4
Glute Kickback
3
6-8 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Timed Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Hack Squat
3
6-8 reps
-
3
Single Leg Extensions
3
8-10 reps
-
4
Glute Kickback
3
6-8 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Timed Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Hack Squat
3
6-8 reps
-
3
Single Leg Extensions
3
8-10 reps
-
4
Glute Kickback
3
6-8 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Timed Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Hack Squat
3
6-8 reps
-
3
Single Leg Extensions
3
8-10 reps
-
4
Glute Kickback
3
6-8 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Timed Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Hack Squat
3
6-8 reps
-
3
Single Leg Extensions
3
8-10 reps
-
4
Glute Kickback
3
6-8 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Timed Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Hack Squat
3
6-8 reps
-
3
Single Leg Extensions
3
8-10 reps
-
4
Glute Kickback
3
6-8 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Timed Hang
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Hack Squat
3
6-8 reps
-
3
Single Leg Extensions
3
8-10 reps
-
4
Glute Kickback
3
6-8 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Timed Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-10 reps
-
6
Timed Hang
1
-
7
Preacher Curl (EZ Bar)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-10 reps
-
6
Timed Hang
1
-
7
Preacher Curl (EZ Bar)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-10 reps
-
6
Timed Hang
1
-
7
Preacher Curl (EZ Bar)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-10 reps
-
6
Timed Hang
1
-
7
Preacher Curl (EZ Bar)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-10 reps
-
6
Timed Hang
1
-
7
Preacher Curl (EZ Bar)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-10 reps
-
6
Timed Hang
1
-
7
Preacher Curl (EZ Bar)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-10 reps
-
6
Timed Hang
1
-
7
Preacher Curl (EZ Bar)
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Chest Supported Row (Dumbbell)
3
8-10 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-10 reps
-
6
Timed Hang
1
-
7
Preacher Curl (EZ Bar)
1
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Timed Hang
4
-
4
Low Row
3
5-8 reps
-
5
Pulldown Machine Techno
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Timed Hang
4
-
4
Low Row
3
5-8 reps
-
5
Pulldown Machine Techno
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Timed Hang
4
-
4
Low Row
3
5-8 reps
-
5
Pulldown Machine Techno
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Timed Hang
4
-
4
Low Row
3
5-8 reps
-
5
Pulldown Machine Techno
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Timed Hang
4
-
4
Low Row
3
5-8 reps
-
5
Pulldown Machine Techno
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Timed Hang
4
-
4
Low Row
3
5-8 reps
-
5
Pulldown Machine Techno
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Timed Hang
4
-
4
Low Row
3
5-8 reps
-
5
Pulldown Machine Techno
3
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
8-10 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Timed Hang
4
-
4
Low Row
3
5-8 reps
-
5
Pulldown Machine Techno
3
5-8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Fly (Machine)
4 Sets
8-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
-
7
Norweigan 4x4
4 Sets
4 mins
-
Day 2
1
Trap Bar Deadlift
4 Sets
6 Reps
-
2
Hack Squat
3 Sets
6-8 Reps
-
3
Single Leg Extensions
3 Sets
8-10 Reps
-
4
Glute Kickback
3 Sets
6-8 Reps
-
5
Standing Calf Raise
4 Sets
10-12 Reps
-
6
Timed Hang
3 Sets
-
Day 3
1
Scapular Pull-Up
3 Sets
8-10 Reps
-
2
Pull-Up (Assisted)
3 Sets
6-8 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
-
4
Face Pull
3 Sets
10-12 Reps
-
5
Lat Pulldown (Close Grip)
4 Sets
8-10 Reps
-
6
Timed Hang
1 Set
-
7
Preacher Curl (EZ Bar)
1 Set
8-10 Reps
-
Day 4
1
Scapular Pull-Up
3 Sets
8-10 Reps
-
2
Pull-Up (Assisted)
3 Sets
6-8 Reps
-
3
Timed Hang
4 Sets
-
4
Low Row
3 Sets
5-8 Reps
-
5
Pulldown Machine Techno
3 Sets
5-8 Reps
-