The Jacked Electrician's Pull-Up Power Up

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!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pull-Up (Weighted)

Ring Row

Pull Up Isometric Top Hold

Scapular Pull-Up

Band Face Pull

Ring Dip

Ring Push Up

Pistol Squat (Assisted)

Good Morning (Banded)

Single Leg Calf Raise (Bodyweight)

Pull-Up Eccentric

Pull-Up EMOM

Ring Curl

Straight Arm Pulldown (Banded)

Dead Hang

Lying Leg Raise

Hanging Knee Raise

Pull-Up (Bodyweight)

Deload 60% RPE <7

Pull-Up Rep Test

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