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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 15, 2025 06:11
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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