9week PULL UPS BENCH
Compound program for everyone. Main focus is on pull-ups and bench press. There is also a leg session, but without squats and deadlifts.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps | 75% |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @7 |
| 3 | Chest Fly (Dumbbell) | 3 | 15 reps | @6 |
| 4 | Bench Press (Close Grip) | 3 | 10 reps | 65% |
| 5 | Single Arm Overhead Tricep Extension | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 8 reps | 75% |
| 2 | Chest Supported Row (Dumbbell) | 4 | 10 reps | @7 |
| 3 | Dumbbell Row | 3 | 10 reps | @6 |
| 4 | Bicep Curl (Barbell) | 3 | 12 reps | @6 |
| 5 | Hammer Curl | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 8 reps | 70% |
| 2 | Arnold Press | 3 | 10 reps | @6.5 |
| 3 | Lateral Raise (Dumbbell) | 3 | 12 reps | @6 |
| 4 | Face Pull | 3 | 12 reps | @6 |
| 5 | Hanging Leg Raise | 3 | 15–20 reps | @6 |
| 6 | Bird Dog | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps | @8–8.5 |
| 2 | Step-Up (Weighted) | 3 | 10 reps | @8 |
| 3 | Hip Thrust (Barbell) | 4 | 8 reps | 65% |
| 4 | Glute Bridge (Bodyweight) | 3 | 15 reps | @6 |
| 5 | Standing Calf Raise | 3 | 20 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 5 | 5 reps | 75% |
| 2 | Bench Press (Barbell) | 5 | 5 reps | 75% |
| 3 | Hip Thrust (Barbell) | 3 | 10 reps | 65% |
| 4 | Step-Up (Weighted) | 3 | 10 reps | @6.5 |
| 5 | Farmer's Walk (Weighted) | 3 | 0.5 min | @9.5 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 9week PULL UPS BENCH is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
9week PULL UPS BENCH is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
9week PULL UPS BENCH is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
