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BWS Pull-Up Program 8-9

by Daryn C.

Program Description

Take a baseline on pull ups and switch to next program when you can hit those reps.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 15, 2025 04:30
  • Last Edited
    Jul 23, 2025 09:50

Summary

Unlock your upper body strength with the BWS Pull-Up Program 8-9, a focused 4-week journey designed to elevate your pull-up game. Committing just one day a week, you'll engage in a variety of exercises, including weighted pull-ups and inverted rows, all aimed at building volume and muscle endurance. With a mix of bodyweight and dumbbell movements, this program is perfect for those looking to enhance their back, biceps, and overall pulling power—all from the comfort of home. Get ready to challenge yourself and see real results!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
2-5 reps
RPE 8
2
Pull-Up (Band)
3
6-12 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 8
4
Long Lever Rocking Plank
3
1-2 mins
RPE 8
5
Scapular Pull-Up
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
2-5 reps
RPE 8
2
Pull-Up (Band)
3
6-12 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 8
4
Long Lever Rocking Plank
3
1-2 mins
RPE 8
5
Scapular Pull-Up
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
2-5 reps
RPE 8
2
Pull-Up (Band)
3
6-12 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 8
4
Long Lever Rocking Plank
3
1-2 mins
RPE 8
5
Scapular Pull-Up
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
2-5 reps
RPE 8
2
Pull-Up (Band)
3
6-12 reps
RPE 8
3
Inverted Row
3
8-12 reps
RPE 8
4
Long Lever Rocking Plank
3
1-2 mins
RPE 8
5
Scapular Pull-Up
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
6 Sets
2-5 Reps
@8
2
Pull-Up (Band)
3 Sets
6-12 Reps
@8
3
Inverted Row
3 Sets
8-12 Reps
@8
4
Long Lever Rocking Plank
3 Sets
1-2 mins
@8
5
Scapular Pull-Up
3 Sets
8-15 Reps
@8