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BoostcampPNG

9week PULL UPS BENCH

by Ján A
5 athletes joined

Program Description

Gain strentgh and muscle

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 22, 2024 07:23
  • Last Edited
    Jun 18, 2025 01:03

Summary

Unlock your strength potential with the **9week PULL UPS BENCH** program! Over the course of nine weeks, you'll engage in a rigorous seven-day training schedule that focuses on building upper body power through a combination of weighted pull-ups, bench presses, and targeted accessory movements. Each session is designed to enhance your chest, triceps, and back strength while incorporating essential exercises like dumbbell rows and curls. Get ready to challenge yourself and achieve impressive gains in both muscle size and endurance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
90%
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
75%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
75%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
75%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
75%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
80%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
80%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
85%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
3 reps
90%
-
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
3 reps
90%
-
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
100%
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
8 reps
65%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
8 reps
65%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
8 reps
65%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
6 reps
70%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
6 reps
70%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
5 reps
80%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
1
3 reps
85%
-
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
8 reps
65%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
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
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
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
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
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
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
80%
2
Bench Press (Barbell)
4
1
4 reps
80%
-
3
Hip Thrust (Barbell)
3
10 reps
65%
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
80%
2
Bench Press (Barbell)
4
1
4 reps
80%
-
3
Hip Thrust (Barbell)
3
10 reps
65%
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
1
4 reps
85%
-
2
Bench Press (Barbell)
4
1
4 reps
85%
-
3
Hip Thrust (Barbell)
3
10 reps
65%
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
3 reps
90%
-
2
Bench Press (Barbell)
3
2
3 reps
90%
-
3
Hip Thrust (Barbell)
3
10 reps
65%
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
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
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 7
No exercises added to this day
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Chest Fly (Dumbbell)
3 Sets
15 Reps
@6
4
Bench Press (Close Grip)
3 Sets
10 Reps
65%
5
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@6
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
75%
2
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@7
3
Dumbbell Row
3 Sets
10 Reps
@6
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
5
Hammer Curl
3 Sets
12 Reps
@6
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
70%
2
Arnold Press
3 Sets
10 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
4
Face Pull
3 Sets
12 Reps
@6
5
Hanging Leg Raise
3 Sets
15-20 Reps
@6
6
Bird Dog
3 Sets
12 Reps
@6
Day 4
No exercises added to this day
Day 5
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8-8.5
2
Step-Up (Weighted)
3 Sets
10 Reps
@8
3
Hip Thrust (Barbell)
4 Sets
8 Reps
65%
4
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@6
5
Standing Calf Raise
3 Sets
20 Reps
@6.5
Day 6
1
Pull-Up (Weighted)
5 Sets
5 Reps
75%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Hip Thrust (Barbell)
3 Sets
10 Reps
65%
4
Step-Up (Weighted)
3 Sets
10 Reps
@6.5
5
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@9.5
Day 7
No exercises added to this day