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Your First Pull Up

by Celeste L.
4.0
(1 rating)

Program Description

Get to your first pull up! This program focuses on strengthening your back and pull muscles which will help you get stronger and closer to doing a body weight pull up! The program can be repeated since 12 weeks is the maximum I can select, that is however ideal because you would want to have a more relaxed phase so you don’t burn out

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 18, 2025 06:40
  • Last Edited
    Jun 17, 2025 02:46

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Lats
36.8%
Upper Back
31%
Biceps
28.4%
Abs
3.4%
Forearms
0.3%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
10-15 reps
RPE 8
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 9
2
Seated Row (Cable)
3
10-15 reps
RPE 9
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 9
2
Seated Row (Cable)
3
10-15 reps
RPE 9
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 6
2
Seated Row (Cable)
3
10-15 reps
RPE 6
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
10-15 reps
RPE 8
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 9
2
Seated Row (Cable)
3
10-15 reps
RPE 9
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 9.5
2
Seated Row (Cable)
3
10-15 reps
RPE 9.5
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 6
2
Seated Row (Cable)
3
10-15 reps
RPE 6
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
10-15 reps
RPE 8
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 9
2
Seated Row (Cable)
3
10-15 reps
RPE 9
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 10
2
Seated Row (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 6
2
Seated Row (Cable)
3
10-15 reps
RPE 6
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 8
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 6
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 6
3
Underhand Lat Pulldown
2
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 8
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8
4
Hammer Curl
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Hammer Curl
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9.5
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 9.5
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9.5
4
Hammer Curl
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 6
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 6
3
Underhand Lat Pulldown
2
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 8
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8
4
Hammer Curl
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Hammer Curl
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 10
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 6
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 6
3
Underhand Lat Pulldown
2
8-12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@8
2
Seated Row (Cable)
3 Sets
10-15 Reps
@8
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@8
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@8
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8