Bodybuilding with weighted dips and pull-ups
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 4 | 8–15 reps |
| 2 | Platz Squat | 2 | 5–8 reps |
| 3 | neck work | 5 | 12–20 reps |
| 4 | Guillotine Press | 4 | 7–12 reps |
| 5 | Lu raises | 3 | 12–20 reps |
| 6 | V-Handle Tricep Pushdown (Cable) | 4 | 8–12 reps |
| 7 | Incline Tricep Extension (Dumbbell) | 3 | 8–12 reps |
| 8 | Hanging Leg Raise | 1 | 46 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pullover (Dumbbell) | 4 | 7–12 reps |
| 1B | Neck Work | 4 | 10–15 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 12–20 reps |
| 3 | Bent Over Row (Barbell) | 3 | 8–15 reps |
| 4 | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 5 | Lying Leg Curl | 3 | 8–12 reps |
| 6 | Preacher Curl (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 7A | Sit Up | 5 | 10–15 reps |
| 7B | Standing Calf Raise | 5 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Neck Work | 5 | 12–20 reps |
| 2 | Dip (Weighted) | 3 | 7–12 reps |
| 3 | Leg Press | 4 | 7–12 reps |
| 4 | Chest Fly (Machine) | 3 | 8–12 reps |
| 5 | Hip Adductor (Machine) | 3 | 15–25 reps |
| 6 | Sit Up | 1 | 46 reps |
| 7 | Standing Calf Raise | 5 | 10–20 reps |
| 8 | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps |
| Superset | |||
| 9A | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 9B | French Press | 3 | 5–12 reps |
| 10 | Leg Extension | 1 | 36 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 7–12 reps |
| Superset | |||
| 2A | Bench Press (Barbell) | 4 | 6–10 reps |
| 2B | Pull-Up (Bodyweight) | 3 | 8–15 reps |
| Superset | |||
| 3A | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps |
| 3B | Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| Superset | |||
| 4A | JM Press | 2 | 8–12 reps |
| 4B | Reverse Bicep Curl (Dumbbell) | 2 | 10–15 reps |
| Superset | |||
| 5A | Leg Extension | 5 | 10–15 reps |
| 5B | Neck Work | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Neck Work | 5 | 12–20 reps |
| 2 | Shoulder Press (Plate Loaded) | 4 | 5–9 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 5–10 reps |
| 4 | Bent Over Row (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 5A | Hanging Leg Raise | 5 | 8–15 reps |
| 5B | Seated Calf Raise | 5 | 10–20 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| Superset | |||
| 7A | Lying Leg Curl | 3 | 8–12 reps |
| 7B | Tricep Rope Push Down (Cable) | 3 | 20–25 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bodybuilding with weighted dips and pull-ups is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. 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 90 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.
Bodybuilding with weighted dips and pull-ups is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bodybuilding with weighted dips and pull-ups 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.
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