BWS Pull-up Program 0-4

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 04:20
  • Last Edited
    Jul 23, 2025 09:56

Summary

Unlock your upper body strength with the BWS Pull-up Program 0-4, a focused 4-week plan designed for at-home training. Committing just one day a week, you'll master essential bodyweight exercises like Inverted Rows and Negative Pull-Ups, targeting your back, lats, and arms. Each session is crafted to build your pulling power and enhance muscle control, setting you up for success in achieving your first pull-up. Get ready to elevate your fitness game and conquer those bars!

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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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
Inverted Row
4
8-12 reps
RPE 8
2
Negative Pull-Up
5
0.1 mins
RPE 8
3
Long Lever Rocking Plank
3
1-2 mins
RPE 8
4
Scapular Pull-Up
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
8-12 reps
RPE 8
2
Negative Pull-Up
5
0.1 mins
RPE 8
3
Long Lever Rocking Plank
3
1-2 mins
RPE 8
4
Scapular Pull-Up
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
8-12 reps
RPE 8
2
Negative Pull-Up
5
0.1 mins
RPE 8
3
Long Lever Rocking Plank
3
1-2 mins
RPE 8
4
Scapular Pull-Up
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
8-12 reps
RPE 8
2
Negative Pull-Up
5
0.1 mins
RPE 8
3
Long Lever Rocking Plank
3
1-2 mins
RPE 8
4
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
Inverted Row
4 Sets
8-12 Reps
@8
2
Negative Pull-Up
5 Sets
0.1 mins
@8
3
Long Lever Rocking Plank
3 Sets
1-2 mins
@8
4
Scapular Pull-Up
3 Sets
8-15 Reps
@8