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Omar Isuf Pull-up Program

by Nick B.
53 athletes joined

Program Description

Omar Isuf pull up program for meaty back gains.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 14, 2024 05:48
  • Last Edited
    Jun 29, 2025 10:18

Summary

Elevate your upper body strength with the Omar Isuf Pull-up Program, a focused 5-week journey designed to enhance your pull-up performance. Comprising three sessions per week, this program alternates between bodyweight and weighted pull-ups, ensuring you build both endurance and power. Each workout is structured to challenge your lats, upper back, and biceps, pushing you to your limits while tracking your progress. Get ready to conquer your pull-up goals and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
40%
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
45%
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
50%
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
55%
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
35%
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 7
2
Pull-Up (Weighted)
5
3 reps
65%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 7
2
Pull-Up (Weighted)
5
3 reps
70%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 7
2
Pull-Up (Weighted)
5
3 reps
75%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 7
2
Pull-Up (Weighted)
5
3 reps
80%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
1
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
2
10 reps
5 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
1
10 reps
5 reps
-
-
Week 1
1 / 5 Weeks
Day 2
1
Pull-Up (Bodyweight)
1 Set
AMRAP
@7
2
Pull-Up (Weighted)
5 Sets
3 Reps
65%
3
Pull-Up (Bodyweight)
1 Set
AMRAP
@8
Day 3
1
Pull-Up (Bodyweight)
6 Sets
10 Reps
-
Day 1
1
Pull-Up (Weighted)
4 Sets
6 Reps
40%
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@8