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BASICS 2

by Dann D.

Program Description

mastering and doubling up the bodyweight dips and pull-ups

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jul 28, 2024 03:21
  • Last Edited
    Jun 18, 2025 11:25

Summary

**BASICS 2** is an 8-week bodyweight training program designed to build strength and enhance your pull-up and dip performance. Committing to six days a week, you’ll tackle max effort and submax workouts, focusing on form and endurance while allowing adequate recovery. Each session emphasizes progressive overload, ensuring you push your limits safely. Get ready to transform your upper body strength and confidence with this structured, at-home program!
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4.8 Stars with 10, 000+ Ratings
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
Dip (Bodyweight)
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
10
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
Week 1
1 / 8 Weeks
Day 1
1
Dip (Bodyweight)
3 Sets
@8.5
Day 2
1
Pull-Up (Bodyweight)
3 Sets
@8.5
Day 4
1
Pull-Up (Bodyweight)
10 Sets
@6
Day 3
1
Dip (Bodyweight)
10 Sets
@6
Day 5
1
Dip (Bodyweight)
1 Set
-
Day 6
1
Pull-Up (Bodyweight)
1 Set
-