Bodyweight Intermediate Pull-Up Mastery
Progress towards mastering pull-ups and other advanced pulling movements with this dedicated bodyweight program.
3 days a week · 8 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Pull & Core — Pull-up volume and core strength
- Pull Ups (Max Reps / Sets): 5 × to failure (approx. 6-10), rest 2 min
- Australian Pull Ups (Inverted Rows): 4 × 12-15, rest 90s (Vary grip width each set.)
- Chin Up Negatives: 3 × 5 (5 second eccentric), rest 90s
- Hanging Leg Raises: 3 × 15-20, rest 1 min
- Plank: 3 × 60 seconds, rest 1 min
Day 2 - Active Recovery / Push Training — Opposing muscle groups or light activity
Rest day.
Day 3 - Pull & Legs (Bodyweight) — Pulling strength and lower body endurance
5 exercises (Pro).
Day 4 - Rest — Recovery
Rest day.
Day 5 - Pull Volume — Accumulate volume for pulling muscles
5 exercises (Pro).
Run day 1 with no account