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Your First Pull Up

by Ali Baba
107 athletes joined

Program Description

Get to your first pull up! This program focuses on strengthening your back and pull muscles which will help you get stronger and closer to doing a body weight pull up! The program can be repeated since 12 weeks is the maximum I can select, that is however ideal because you would want to have a more relaxed phase so you don’t burn out

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 18, 2024 08:23
  • Last Edited
    Sep 19, 2025 01:40

Summary

Unlock your upper body strength with "Your First Pull Up," a focused 12-week program designed to guide you through the essential steps to achieve your first pull-up. Committing just two days a week, you'll engage in targeted exercises like Lat Pulldowns and Seated Rows, progressively building the strength in your lats and biceps. This program combines machine and free weight workouts to ensure a balanced approach, helping you leave no muscle behind. Get ready to elevate your fitness game and conquer that pull-up!
Muscle Engagement
Front
Back
MuscleSet
Lats
36.8%
Upper Back
31%
Biceps
28.4%
Abs
3.4%
Forearms
0.3%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
10-15 reps
RPE 8
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 9
2
Seated Row (Cable)
3
10-15 reps
RPE 9
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 9
2
Seated Row (Cable)
3
10-15 reps
RPE 9
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 6
2
Seated Row (Cable)
3
10-15 reps
RPE 6
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
10-15 reps
RPE 8
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 9
2
Seated Row (Cable)
3
10-15 reps
RPE 9
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 9.5
2
Seated Row (Cable)
3
10-15 reps
RPE 9.5
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 6
2
Seated Row (Cable)
3
10-15 reps
RPE 6
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
10-15 reps
RPE 8
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 9
2
Seated Row (Cable)
3
10-15 reps
RPE 9
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 10
2
Seated Row (Cable)
3
10-15 reps
RPE 10
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 6
2
Seated Row (Cable)
3
10-15 reps
RPE 6
3
Alternating Dumbbell Curl
3
8-14 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 8
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 6
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 6
3
Underhand Lat Pulldown
2
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 8
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8
4
Hammer Curl
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Hammer Curl
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9.5
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 9.5
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9.5
4
Hammer Curl
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 6
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 6
3
Underhand Lat Pulldown
2
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 8
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 8
3
Underhand Lat Pulldown
2
8-12 reps
RPE 8
4
Hammer Curl
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 9
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Hammer Curl
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 10
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-14 reps
RPE 6
2
Kettlebell Gorilla Row
3
7-12 reps
RPE 6
3
Underhand Lat Pulldown
2
8-12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
6-12 Reps
@8
2
Seated Row (Cable)
3 Sets
10-15 Reps
@8
3
Alternating Dumbbell Curl
3 Sets
8-14 Reps
@8
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-14 Reps
@8
2
Kettlebell Gorilla Row
3 Sets
7-12 Reps
@8
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8