Fighter Pull-up Routine (5 max pullups)

by Bill C.
3 athletes joined

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

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    5 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jun 28, 2025 07:11
  • Last Edited
    Jul 27, 2025 11:29

Summary

Unleash your inner fighter with the Fighter Pull-up Routine, a focused 5-week program designed to help you achieve a maximum of 5 pull-ups. Train every day of the week with targeted bodyweight exercises that build strength in your lats, upper back, and biceps. Each session progressively challenges you, ensuring you gain the power and endurance needed to conquer your pull-up goals. Perfect for at-home training, this program will transform your upper body fitness and boost your confidence!
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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
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
-