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3-Day Upper Body Program (Pull-Up Focused)

by Roni

Program Description

Perform one strict pull up

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 17, 2026 07:10
  • Last Edited
    Feb 23, 2026 04:22
Muscle Engagement
Front
Back
MuscleSet
Upper Back
21.2%
Lats
18.6%
Triceps
13.6%
Biceps
13.1%
Front Delts
12.3%
Chest
8.5%
Forearms
5.1%
Middle Delts
5.1%
Rear Delts
2.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Pull-Up (Bodyweight)
3
3 reps
RPE 8
2
Pull-Up (Assisted)
4
6 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Dead Hang
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3 reps
RPE 8
2
Pull-Up (Assisted)
4
6 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Dead Hang
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3 reps
RPE 8
2
Pull-Up (Assisted)
4
6 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Dead Hang
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3 reps
RPE 8
2
Pull-Up (Assisted)
4
6 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Dead Hang
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3 reps
RPE 8
2
Pull-Up (Assisted)
4
6 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Dead Hang
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3 reps
RPE 8
2
Pull-Up (Assisted)
4
6 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Dead Hang
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3 reps
RPE 8
2
Pull-Up (Assisted)
4
6 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Dead Hang
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3 reps
RPE 8
2
Pull-Up (Assisted)
4
6 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Dead Hang
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3 reps
RPE 8
2
Pull-Up (Assisted)
5
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3 reps
RPE 8
2
Pull-Up (Assisted)
5
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3 reps
RPE 8
2
Pull-Up (Assisted)
5
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3 reps
RPE 8
2
Pull-Up (Assisted)
5
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3 reps
RPE 8
2
Pull-Up (Assisted)
5
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3 reps
RPE 8
2
Pull-Up (Assisted)
5
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3 reps
RPE 8
2
Pull-Up (Assisted)
5
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3 reps
RPE 8
2
Pull-Up (Assisted)
5
4 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Push Up
3
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
3 Reps
@8
2
Pull-Up (Assisted)
4 Sets
6 Reps
@6
3
Seated Row (Cable)
3 Sets
8 Reps
@7
4
Lat Pulldown
3 Sets
8 Reps
@8.5
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Dead Hang
3 Sets
30 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
1 Set
3 Reps
@8
2
Pull-Up (Assisted)
5 Sets
4 Reps
@8
3
Barbell Row
3 Sets
8 Reps
@8
4
Face Pull
3 Sets
12 Reps
@8
5
Push Up
3 Sets
@8
6
Hammer Curl (Cable)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8