Program Description
Perfect for all fitness levels, from beginners to advanced athletes, this routine can be performed at home with no equipment needed. Start this program once you can complete 5 pull-ups with good form. If you can’t quite do 5, check out the 3 pull-up max routine to get to 5! There is nothing wrong with taking an extra rest day between the 5-day cycle.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodyweight Fitness, Athletics
- EquipmentAt Home
- Program Length5 weeks
- Time Per Workout20 minutes
- CreatedJun 28, 2025 07:11
- Last EditedJun 28, 2025 07:33
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
1
1
9 reps
8 reps
7 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
1
6 reps
5 reps
4 reps
3 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
1
5 reps
4 reps
3 reps
2 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
1
1
5 reps
4 reps
3 reps
2 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
1
1
6 reps
5 reps
4 reps
3 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
2
10 reps
9 reps
8 reps
7 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
1
1
5 reps
4 reps
3 reps
2 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
-
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
2
9 reps
8 reps
7 reps
6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
-
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
2
8 reps
7 reps
6 reps
5 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
1
9 reps
8 reps
7 reps
6 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
-
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
2
7 reps
6 reps
5 reps
4 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
1
1
9 reps
8 reps
7 reps
6 reps
-
-
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
Week 1
1 / 5 Weeks
Day 1
1
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
Day 2
1
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
2 Sets
5 Reps
4 Reps
3 Reps
2 Reps
-
-
-
-
Day 3
1
Pull-Up (Bodyweight)1 Set
1 Set
2 Sets
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
-
-
-
-
Day 4
1
Pull-Up (Bodyweight)1 Set
2 Sets
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
-
-
-
-
Day 5
1
Pull-Up (Bodyweight)2 Sets
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
-
-
-
-
Day 7
1
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
-
-
-
-
-
Day 6
1
Pull-Up (Bodyweight)1 Set
-