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Omar Isuf Pull-up Program

by Nick B.
49 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
    May 01, 2025 05:57
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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