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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 10, 2025 07:16
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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
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