Program Description
Pull up progression
Program Overview
- LevelBeginner
- GoalBodyweight Fitness, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedAug 11, 2025 02:37
- Last EditedAug 12, 2025 12:24
Summary
**Optimisation 25** is an 8-week, four-day-a-week program designed to elevate your strength and conditioning. Each session targets major muscle groups with a blend of barbell, dumbbell, and machine exercises, including classics like the Bench Press and Trap Bar Deadlift. You'll push through varied rep ranges and intensities to maximize muscle growth and endurance. Get ready to optimize your performance and achieve your fitness goals with a structured approach that keeps you engaged and progressing every week!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
18.3%
Lats
12.6%
Chest
10.2%
Front Delts
9.1%
Triceps
8.3%
Middle Delts
7.6%
Glutes
7.2%
Quadriceps
5.7%
Biceps
5.2%
Hamstrings
4.4%
Calves
3.7%
Rear Delts
3%
Lower Back
2.6%
Abs
1.9%
Forearms
0.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 4x44 Sets
4 mins
-
Day 2
1
Trap Bar Deadlift4 Sets
6 Reps
-
2
Hack Squat3 Sets
6-8 Reps
-
3
Single Leg Extensions3 Sets
8-10 Reps
-
4
Glute Kickback3 Sets
6-8 Reps
-
5
Standing Calf Raise4 Sets
10-12 Reps
-
6
Timed Hang3 Sets
-
Day 3
1
Scapular Pull-Up3 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 Pull3 Sets
10-12 Reps
-
5
Lat Pulldown (Close Grip)4 Sets
8-10 Reps
-
6
Timed Hang1 Set
-
7
Preacher Curl (EZ Bar)1 Set
8-10 Reps
-
Day 4
1
Scapular Pull-Up3 Sets
8-10 Reps
-
2
Pull-Up (Assisted)3 Sets
6-8 Reps
-
3
Timed Hang4 Sets
-
4
Low Row3 Sets
5-8 Reps
-
5
Pulldown Machine Techno3 Sets
5-8 Reps
-