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Pull up trainer

by Splatterbox

Program Description

Unlock your upper body strength with the **Pull Up Trainer**, a structured 6-week program designed to elevate your pull-up game. Committing just 60 minutes per session, you'll engage in 18 targeted workouts per week that blend machine and bodyweight exercises, focusing on building your back and bicep strength. Perfect for novices, this program emphasizes proper form and progressive overload, ensuring you develop the muscle and confidence needed to conquer pull-ups. Join the journey to mastering this essential movement and transform your upper body physique!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2025 11:07
  • Last Edited
    Sep 25, 2025 11:26
Muscle Engagement
Front
Back
MuscleSet
Biceps
25.5%
Upper Back
17%
Lats
15.8%
Quadriceps
7.2%
Hamstrings
4.3%
Glutes
4.1%
Forearms
3.7%
Triceps
3.7%
Front Delts
3.7%
Calves
3.1%
Chest
3.1%
Middle Delts
3.1%
Rear Delts
2.5%
Lower Back
1.2%
Abs
1.2%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6+ reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6+ reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6+ reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6+ reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6+ reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6+ reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Bicep Curl (EZ Bar)
3
8 reps
-
4
Bicep Curl (Machine)
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Hack Squat
3
8 reps
-
3
Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12 reps
-
5
Face Pull
3
10 reps
-
6
Bench Press (Barbell)
3
3 reps
-
7
Overhead Press (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Hack Squat
3
8 reps
-
3
Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12 reps
-
5
Face Pull
3
10 reps
-
6
Bench Press (Barbell)
3
3 reps
-
7
Overhead Press (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Hack Squat
3
8 reps
-
3
Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12 reps
-
5
Face Pull
3
10 reps
-
6
Bench Press (Barbell)
3
3 reps
-
7
Overhead Press (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Hack Squat
3
8 reps
-
3
Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12 reps
-
5
Face Pull
3
10 reps
-
6
Bench Press (Barbell)
3
3 reps
-
7
Overhead Press (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Hack Squat
3
8 reps
-
3
Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12 reps
-
5
Face Pull
3
10 reps
-
6
Bench Press (Barbell)
3
3 reps
-
7
Overhead Press (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
-
2
Hack Squat
3
8 reps
-
3
Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12 reps
-
5
Face Pull
3
10 reps
-
6
Bench Press (Barbell)
3
3 reps
-
7
Overhead Press (Barbell)
3
3 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Lat Pulldown (Close Grip)
4 Sets
10 Reps
-
2
Seated Row (Cable)
4 Sets
8 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
4
Bicep Curl (Machine)
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 1
1
Lat Pulldown
4 Sets
6+ Reps
-
2
Seated Row (Cable)
4 Sets
8 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
4
Bicep Curl (Machine)
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 3
1
Pull-Up (Bodyweight)
1 Set
-
2
Hack Squat
3 Sets
8 Reps
-
3
Leg Press
4 Sets
8 Reps
-
4
Calf Raise (Leg Press)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
10 Reps
-
6
Bench Press (Barbell)
3 Sets
3 Reps
-
7
Overhead Press (Barbell)
3 Sets
3 Reps
-