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Pull Pull

by Simon H.

Program Description

Muscle building with strength progression

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 31, 2025 10:02
  • Last Edited
    Jun 18, 2025 10:59

Summary

Unleash your upper body potential with the *Pull Pull* program, a focused 8-week journey designed to sculpt and strengthen your back, chest, and shoulders. Comprising four targeted workouts each week, you'll engage in a variety of exercises, including Lat Pulldowns, Chest Presses, and Shoulder Presses, all tailored to boost your muscle growth and endurance. With a full gym at your disposal, you'll have everything you need to maximize your gains and achieve a powerful physique. Get ready to pull your way to a stronger, more defined upper body!
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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
Incline Chest Fly (Dumbbell)
4
8-14 reps
RPE 6.5-8
2
Chest Press (Machine)
4
8-14 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-14 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
8-14 reps
RPE 8
5
Leg Press
4
8-14 reps
RPE 8
6
Leg Extension
3
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
8-14 reps
RPE 6.5-8
2
Chest Press (Machine)
4
8-14 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-14 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
8-14 reps
RPE 8
5
Leg Press
4
8-14 reps
RPE 8
6
Leg Extension
3
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
8-14 reps
RPE 6.5-8
2
Chest Press (Machine)
4
8-14 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-14 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
8-14 reps
RPE 8
5
Leg Press
4
8-14 reps
RPE 8
6
Leg Extension
3
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
8-14 reps
RPE 6.5-8
2
Chest Press (Machine)
4
8-14 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-14 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
8-14 reps
RPE 8
5
Leg Press
4
8-14 reps
RPE 8
6
Leg Extension
3
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
8-14 reps
RPE 6.5-8
2
Chest Press (Machine)
4
8-14 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-14 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
8-14 reps
RPE 8
5
Leg Press
4
8-14 reps
RPE 8
6
Leg Extension
3
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
8-14 reps
RPE 6.5-8
2
Chest Press (Machine)
4
8-14 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-14 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
8-14 reps
RPE 8
5
Leg Press
4
8-14 reps
RPE 8
6
Leg Extension
3
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
8-14 reps
RPE 6.5-8
2
Chest Press (Machine)
4
8-14 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-14 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
8-14 reps
RPE 8
5
Leg Press
4
8-14 reps
RPE 8
6
Leg Extension
3
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
8-14 reps
RPE 6.5-8
2
Chest Press (Machine)
4
8-14 reps
RPE 7.5
3
Shoulder Press (Plate Loaded)
3
8-14 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
8-14 reps
RPE 8
5
Leg Press
4
8-14 reps
RPE 8
6
Leg Extension
3
8-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-14 reps
RPE 8
2
T-Bar Row
3
8-14 reps
RPE 8
3
Reverse Pec Deck
3
8-14 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
8-14 reps
RPE 8
6
Leg Curl
4
8-14 reps
RPE 8
7
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-14 reps
RPE 8
2
T-Bar Row
3
8-14 reps
RPE 8
3
Reverse Pec Deck
3
8-14 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
8-14 reps
RPE 8
6
Leg Curl
4
8-14 reps
RPE 8
7
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-14 reps
RPE 8
2
T-Bar Row
3
8-14 reps
RPE 8
3
Reverse Pec Deck
3
8-14 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
8-14 reps
RPE 8
6
Leg Curl
4
8-14 reps
RPE 8
7
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-14 reps
RPE 8
2
T-Bar Row
3
8-14 reps
RPE 8
3
Reverse Pec Deck
3
8-14 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
8-14 reps
RPE 8
6
Leg Curl
4
8-14 reps
RPE 8
7
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-14 reps
RPE 8
2
T-Bar Row
3
8-14 reps
RPE 8
3
Reverse Pec Deck
3
8-14 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
8-14 reps
RPE 8
6
Leg Curl
4
8-14 reps
RPE 8
7
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-14 reps
RPE 8
2
T-Bar Row
3
8-14 reps
RPE 8
3
Reverse Pec Deck
3
8-14 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
8-14 reps
RPE 8
6
Leg Curl
4
8-14 reps
RPE 8
7
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-14 reps
RPE 8
2
T-Bar Row
3
8-14 reps
RPE 8
3
Reverse Pec Deck
3
8-14 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
8-14 reps
RPE 8
6
Leg Curl
4
8-14 reps
RPE 8
7
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-14 reps
RPE 8
2
T-Bar Row
3
8-14 reps
RPE 8
3
Reverse Pec Deck
3
8-14 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
8-14 reps
RPE 8
6
Leg Curl
4
8-14 reps
RPE 8
7
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-14 reps
RPE 8
2
Chest Press (Machine)
3
8-14 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-14 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-14 reps
RPE 8
6
Leg Press (45 Degrees)
4
8-14 reps
RPE 8
7
Leg Extension
3
8-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-14 reps
RPE 8
2
Chest Press (Machine)
3
8-14 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-14 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-14 reps
RPE 8
6
Leg Press (45 Degrees)
4
8-14 reps
RPE 8
7
Leg Extension
3
8-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-14 reps
RPE 8
2
Chest Press (Machine)
3
8-14 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-14 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-14 reps
RPE 8
6
Leg Press (45 Degrees)
4
8-14 reps
RPE 8
7
Leg Extension
3
8-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-14 reps
RPE 8
2
Chest Press (Machine)
3
8-14 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-14 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-14 reps
RPE 8
6
Leg Press (45 Degrees)
4
8-14 reps
RPE 8
7
Leg Extension
3
8-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-14 reps
RPE 8
2
Chest Press (Machine)
3
8-14 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-14 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-14 reps
RPE 8
6
Leg Press (45 Degrees)
4
8-14 reps
RPE 8
7
Leg Extension
3
8-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-14 reps
RPE 8
2
Chest Press (Machine)
3
8-14 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-14 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-14 reps
RPE 8
6
Leg Press (45 Degrees)
4
8-14 reps
RPE 8
7
Leg Extension
3
8-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-14 reps
RPE 8
2
Chest Press (Machine)
3
8-14 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-14 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-14 reps
RPE 8
6
Leg Press (45 Degrees)
4
8-14 reps
RPE 8
7
Leg Extension
3
8-14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8-14 reps
RPE 8
2
Chest Press (Machine)
3
8-14 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
8-14 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
8-14 reps
RPE 8
6
Leg Press (45 Degrees)
4
8-14 reps
RPE 8
7
Leg Extension
3
8-14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-14 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-14 reps
RPE 8
3
Single Arm Iso Row
3
8-14 reps
RPE 8
4
Reverse Pec Deck
3
8-14 reps
RPE 8
5
Lying Leg Curl
4
8-14 reps
RPE 8
6
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-14 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-14 reps
RPE 8
3
Single Arm Iso Row
3
8-14 reps
RPE 8
4
Reverse Pec Deck
3
8-14 reps
RPE 8
5
Lying Leg Curl
4
8-14 reps
RPE 8
6
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-14 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-14 reps
RPE 8
3
Single Arm Iso Row
3
8-14 reps
RPE 8
4
Reverse Pec Deck
3
8-14 reps
RPE 8
5
Lying Leg Curl
4
8-14 reps
RPE 8
6
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-14 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-14 reps
RPE 8
3
Single Arm Iso Row
3
8-14 reps
RPE 8
4
Reverse Pec Deck
3
8-14 reps
RPE 8
5
Lying Leg Curl
4
8-14 reps
RPE 8
6
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-14 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-14 reps
RPE 8
3
Single Arm Iso Row
3
8-14 reps
RPE 8
4
Reverse Pec Deck
3
8-14 reps
RPE 8
5
Lying Leg Curl
4
8-14 reps
RPE 8
6
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-14 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-14 reps
RPE 8
3
Single Arm Iso Row
3
8-14 reps
RPE 8
4
Reverse Pec Deck
3
8-14 reps
RPE 8
5
Lying Leg Curl
4
8-14 reps
RPE 8
6
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-14 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-14 reps
RPE 8
3
Single Arm Iso Row
3
8-14 reps
RPE 8
4
Reverse Pec Deck
3
8-14 reps
RPE 8
5
Lying Leg Curl
4
8-14 reps
RPE 8
6
Side Crunch (Cable)
3
8-14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-14 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-14 reps
RPE 8
3
Single Arm Iso Row
3
8-14 reps
RPE 8
4
Reverse Pec Deck
3
8-14 reps
RPE 8
5
Lying Leg Curl
4
8-14 reps
RPE 8
6
Side Crunch (Cable)
3
8-14 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Fly (Dumbbell)
4 Sets
8-14 Reps
@6.5-8
2
Chest Press (Machine)
4 Sets
8-14 Reps
@7.5
3
Shoulder Press (Plate Loaded)
3 Sets
8-14 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@8
5
Leg Press
4 Sets
8-14 Reps
@8
6
Leg Extension
3 Sets
8-14 Reps
@8
Day 2
1
Lat Pulldown (Neutral Grip)
4 Sets
8-14 Reps
@8
2
T-Bar Row
3 Sets
8-14 Reps
@8
3
Reverse Pec Deck
3 Sets
8-14 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
8-14 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
2 Sets
8-14 Reps
@8
6
Leg Curl
4 Sets
8-14 Reps
@8
7
Side Crunch (Cable)
3 Sets
8-14 Reps
@8
Day 3
1
Chest Fly (Machine)
4 Sets
8-14 Reps
@8
2
Chest Press (Machine)
3 Sets
8-14 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8-14 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
8-14 Reps
@8
5
Overhead Tricep Extension (Cable)
2 Sets
8-14 Reps
@8
6
Leg Press (45 Degrees)
4 Sets
8-14 Reps
@8
7
Leg Extension
3 Sets
8-14 Reps
@8
Day 4
1
Wide Grip Lat Pulldown
4 Sets
8-14 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8-14 Reps
@8
3
Single Arm Iso Row
3 Sets
8-14 Reps
@8
4
Reverse Pec Deck
3 Sets
8-14 Reps
@8
5
Lying Leg Curl
4 Sets
8-14 Reps
@8
6
Side Crunch (Cable)
3 Sets
8-14 Reps
@8