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BoostcampPNG

9week PULL UPS BENCH

by Ján A

Program Description

Gain strentgh and muscle

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 22, 2024 07:23
  • Last Edited
    Dec 22, 2024 08:09
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
90%
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Close Grip)
3
10 reps
65%
5
Single Arm Overhead Tricep Extension
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
75%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
75%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
75%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
75%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
80%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
80%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
85%
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
3 reps
90%
-
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
3
Dumbbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
12 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
3 reps
90%
-
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6
5
Hanging Leg Raise
3
15-20 reps
RPE 6
6
Bird Dog
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
100%
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
8 reps
65%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
8 reps
65%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
8 reps
65%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
6 reps
70%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
6 reps
70%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
5 reps
80%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
1
3 reps
85%
-
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-8.5
2
Step-Up (Weighted)
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
4
8 reps
65%
4
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
5
Standing Calf Raise
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
65%
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
65%
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
65%
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
80%
2
Bench Press (Barbell)
4
1
4 reps
80%
-
3
Hip Thrust (Barbell)
3
10 reps
65%
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
80%
2
Bench Press (Barbell)
4
1
4 reps
80%
-
3
Hip Thrust (Barbell)
3
10 reps
65%
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
1
4 reps
85%
-
2
Bench Press (Barbell)
4
1
4 reps
85%
-
3
Hip Thrust (Barbell)
3
10 reps
65%
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
3 reps
90%
-
2
Bench Press (Barbell)
3
2
3 reps
90%
-
3
Hip Thrust (Barbell)
3
10 reps
65%
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
65%
4
Step-Up (Weighted)
3
10 reps
RPE 6.5
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 9.5
Day 7
No exercises added to this day
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Chest Fly (Dumbbell)
3 Sets
15 Reps
@6
4
Bench Press (Close Grip)
3 Sets
10 Reps
65%
5
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@6
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
75%
2
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@7
3
Dumbbell Row
3 Sets
10 Reps
@6
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
5
Hammer Curl
3 Sets
12 Reps
@6
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
70%
2
Arnold Press
3 Sets
10 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
4
Face Pull
3 Sets
12 Reps
@6
5
Hanging Leg Raise
3 Sets
15-20 Reps
@6
6
Bird Dog
3 Sets
12 Reps
@6
Day 4
No exercises added to this day
Day 5
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8-8.5
2
Step-Up (Weighted)
3 Sets
10 Reps
@8
3
Hip Thrust (Barbell)
4 Sets
8 Reps
65%
4
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@6
5
Standing Calf Raise
3 Sets
20 Reps
@6.5
Day 6
1
Pull-Up (Weighted)
5 Sets
5 Reps
75%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Hip Thrust (Barbell)
3 Sets
10 Reps
65%
4
Step-Up (Weighted)
3 Sets
10 Reps
@6.5
5
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@9.5
Day 7
No exercises added to this day