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The Jacked Electrician's Pull-Up Power Up

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Program Description

An 8-week, 4-day plan to drive strict pull-up strength and full-body control using only a pull-up bar, rings, and bands. You’ll rotate heavy pull-up triples, EMOM volume, single-leg lower work, and ring pressing, with a week-4 deload and a week-8 re-test. Clear progression (load/band/ROM) keeps you getting stronger without a gym.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 10, 2025 04:44
  • Last Edited
    Aug 14, 2025 08:22

Summary

Unlock your upper body potential with **The Jacked Electrician's Pull-Up Power Up**, an 8-week program designed for those ready to elevate their pull-up game. Committing to just 4 days a week, you'll engage in a variety of targeted exercises, including weighted pull-ups and ring dips, to build strength and endurance. This program emphasizes progressive overload and incorporates bodyweight movements to maximize muscle engagement. Get ready to transform your back, biceps, and overall upper body strength from the comfort of your home!
Muscle Engagement
Front
Back
MuscleSet
Chest
17%
Triceps
16.4%
Upper Back
15.2%
Lats
15.1%
Front Delts
11.1%
Abs
9.5%
Biceps
6.1%
Calves
4.7%
Rear Delts
2.4%
Forearms
2.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 7-8
2
Ring Row
4
6-8 reps
RPE 8
3
Pull Up Isometric Top Hold
3
0.1 mins
-
4
Scapular Pull-Up
3
8 reps
RPE 8
5
Band Face Pull
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 7-8
2
Ring Row
4
6-8 reps
RPE 8
3
Pull Up Isometric Top Hold
3
0.1 mins
-
4
Scapular Pull-Up
3
8 reps
RPE 8
5
Band Face Pull
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 7-8
2
Ring Row
4
6-8 reps
RPE 8
3
Pull Up Isometric Top Hold
3
0.1 mins
-
4
Scapular Pull-Up
3
8 reps
RPE 8
5
Band Face Pull
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
RPE 7
2
Ring Row
2
6-8 reps
RPE 7
3
Pull Up Isometric Top Hold
2
0.1 mins
-
4
Scapular Pull-Up
2
8 reps
RPE 7
5
Band Face Pull
1
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 7-8
2
Ring Row
4
6-8 reps
RPE 8
3
Pull Up Isometric Top Hold
3
0.1 mins
-
4
Scapular Pull-Up
3
8 reps
RPE 8
5
Band Face Pull
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 7-8
2
Ring Row
4
6-8 reps
RPE 8
3
Pull Up Isometric Top Hold
3
0.1 mins
-
4
Scapular Pull-Up
3
8 reps
RPE 8
5
Band Face Pull
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 7-8
2
Ring Row
4
6-8 reps
RPE 8
3
Pull Up Isometric Top Hold
3
0.1 mins
-
4
Scapular Pull-Up
3
8 reps
RPE 8
5
Band Face Pull
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
2
Pull-Up (Weighted)
2
3 reps
RPE 7
3
Ring Row
2
6-8 reps
RPE 7
4
Pull Up Isometric Top Hold
2
0.1 mins
-
5
Scapular Pull-Up
2
8 reps
RPE 7
6
Band Face Pull
1
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
3-5 reps
RPE 7-8
2
Ring Push Up
3
8-12 reps
RPE 8
3
Pistol Squat (Assisted)
3
5 reps
RPE 7-8
4
Good Morning (Banded)
3
10 reps
RPE 7
5
Single Leg Calf Raise (Bodyweight)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
3-5 reps
RPE 7-8
2
Ring Push Up
3
8-12 reps
RPE 8
3
Pistol Squat (Assisted)
3
5 reps
RPE 7-8
4
Good Morning (Banded)
3
10 reps
RPE 7
5
Single Leg Calf Raise (Bodyweight)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
3-5 reps
RPE 7-8
2
Ring Push Up
3
8-12 reps
RPE 8
3
Pistol Squat (Assisted)
3
5 reps
RPE 7-8
4
Good Morning (Banded)
3
10 reps
RPE 7
5
Single Leg Calf Raise (Bodyweight)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
3-5 reps
RPE 7
2
Ring Push Up
2
8-12 reps
RPE 7
3
Pistol Squat (Assisted)
2
5 reps
RPE 7
4
Good Morning (Banded)
2
10 reps
RPE 7
5
Single Leg Calf Raise (Bodyweight)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
3-5 reps
RPE 7-8
2
Ring Push Up
3
8-12 reps
RPE 8
3
Pistol Squat (Assisted)
3
5 reps
RPE 7-8
4
Good Morning (Banded)
3
10 reps
RPE 7
5
Single Leg Calf Raise (Bodyweight)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
3-5 reps
RPE 7-8
2
Ring Push Up
3
8-12 reps
RPE 8
3
Pistol Squat (Assisted)
3
5 reps
RPE 7-8
4
Good Morning (Banded)
3
10 reps
RPE 7
5
Single Leg Calf Raise (Bodyweight)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
5
3-5 reps
RPE 7-8
2
Ring Push Up
3
8-12 reps
RPE 8
3
Pistol Squat (Assisted)
3
5 reps
RPE 7-8
4
Good Morning (Banded)
3
10 reps
RPE 7
5
Single Leg Calf Raise (Bodyweight)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
3-5 reps
RPE 7
2
Ring Push Up
2
8-12 reps
RPE 7
3
Pistol Squat (Assisted)
2
5 reps
RPE 7
4
Good Morning (Banded)
2
10 reps
RPE 7
5
Single Leg Calf Raise (Bodyweight)
2
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Eccentric
3
3 reps
-
2
Pull-Up EMOM
12
2-4 reps
RPE 6-7
3
Ring Curl
3
10-12 reps
RPE 7-8
4
Straight Arm Pulldown (Banded)
2
15-20 reps
RPE 7
5
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Eccentric
3
3 reps
-
2
Pull-Up EMOM
12
2-4 reps
RPE 6-7
3
Ring Curl
3
10-12 reps
RPE 7-8
4
Straight Arm Pulldown (Banded)
2
15-20 reps
RPE 7
5
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Eccentric
3
3 reps
-
2
Pull-Up EMOM
12
2-4 reps
RPE 6-7
3
Ring Curl
3
10-12 reps
RPE 7-8
4
Straight Arm Pulldown (Banded)
2
15-20 reps
RPE 7
5
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Eccentric
2
3 reps
-
2
Pull-Up EMOM
7
2-4 reps
RPE 6-7
3
Ring Curl
2
10-12 reps
RPE 6-7
4
Straight Arm Pulldown (Banded)
1
15-20 reps
RPE 7
5
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Eccentric
3
3 reps
-
2
Pull-Up EMOM
12
2-4 reps
RPE 6-7
3
Ring Curl
3
10-12 reps
RPE 7-8
4
Straight Arm Pulldown (Banded)
2
15-20 reps
RPE 7
5
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Eccentric
3
3 reps
-
2
Pull-Up EMOM
12
2-4 reps
RPE 6-7
3
Ring Curl
3
10-12 reps
RPE 7-8
4
Straight Arm Pulldown (Banded)
2
15-20 reps
RPE 7
5
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Eccentric
3
3 reps
-
2
Pull-Up EMOM
12
2-4 reps
RPE 6-7
3
Ring Curl
3
10-12 reps
RPE 7-8
4
Straight Arm Pulldown (Banded)
2
15-20 reps
RPE 7
5
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Eccentric
2
3 reps
-
2
Pull-Up EMOM
7
2-4 reps
RPE 6-7
3
Ring Curl
2
10-12 reps
RPE 6-7
4
Straight Arm Pulldown (Banded)
1
15-20 reps
RPE 7
5
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat (Assisted)
3
6 reps
RPE 7-8
2
Good Morning (Banded)
4
8 reps
RPE 7-8
3
Ring Push Up
4
6-10 reps
RPE 8
4
Lying Leg Raise
3
8 reps
RPE 8
5
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat (Assisted)
3
6 reps
RPE 7-8
2
Good Morning (Banded)
4
8 reps
RPE 7-8
3
Ring Push Up
4
6-10 reps
RPE 8
4
Lying Leg Raise
3
8 reps
RPE 8
5
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat (Assisted)
3
6 reps
RPE 7-8
2
Good Morning (Banded)
4
8 reps
RPE 7-8
3
Ring Push Up
4
6-10 reps
RPE 8
4
Lying Leg Raise
3
8 reps
RPE 8
5
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat (Assisted)
2
6 reps
RPE 6-7
2
Good Morning (Banded)
2
8 reps
RPE 6-7
3
Ring Push Up
2
6-10 reps
RPE 7
4
Lying Leg Raise
2
8 reps
RPE 7
5
Hanging Knee Raise
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat (Assisted)
3
6 reps
RPE 7-8
2
Good Morning (Banded)
4
8 reps
RPE 7-8
3
Ring Push Up
4
6-10 reps
RPE 8
4
Lying Leg Raise
3
8 reps
RPE 8
5
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat (Assisted)
3
6 reps
RPE 7-8
2
Good Morning (Banded)
4
8 reps
RPE 7-8
3
Ring Push Up
4
6-10 reps
RPE 8
4
Lying Leg Raise
3
8 reps
RPE 8
5
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat (Assisted)
3
6 reps
RPE 7-8
2
Good Morning (Banded)
4
8 reps
RPE 7-8
3
Ring Push Up
4
6-10 reps
RPE 8
4
Lying Leg Raise
3
8 reps
RPE 8
5
Hanging Knee Raise
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat (Assisted)
2
6 reps
RPE 6-7
2
Good Morning (Banded)
2
8 reps
RPE 6-7
3
Ring Push Up
2
6-10 reps
RPE 7
4
Lying Leg Raise
2
8 reps
RPE 7
5
Hanging Knee Raise
2
8-12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)
6 Sets
3 Reps
@7-8
2
Ring Row
4 Sets
6-8 Reps
@8
3
Pull Up Isometric Top Hold
3 Sets
0.1 mins
-
4
Scapular Pull-Up
3 Sets
8 Reps
@8
5
Band Face Pull
2 Sets
15 Reps
@8
Day 2
1
Ring Dip
5 Sets
3-5 Reps
@7-8
2
Ring Push Up
3 Sets
8-12 Reps
@8
3
Pistol Squat (Assisted)
3 Sets
5 Reps
@7-8
4
Good Morning (Banded)
3 Sets
10 Reps
@7
5
Single Leg Calf Raise (Bodyweight)
3 Sets
12-15 Reps
@8
Day 3
1
Pull-Up Eccentric
3 Sets
3 Reps
-
2
Pull-Up EMOM
12 Sets
2-4 Reps
@6-7
3
Ring Curl
3 Sets
10-12 Reps
@7-8
4
Straight Arm Pulldown (Banded)
2 Sets
15-20 Reps
@7
5
Dead Hang
2 Sets
1 mins
-
Day 4
1
Pistol Squat (Assisted)
3 Sets
6 Reps
@7-8
2
Good Morning (Banded)
4 Sets
8 Reps
@7-8
3
Ring Push Up
4 Sets
6-10 Reps
@8
4
Lying Leg Raise
3 Sets
8 Reps
@8
5
Hanging Knee Raise
3 Sets
8-12 Reps
@7