Pull-up Bar Only Plan
Just a pull-up bar. Build a strong upper body 3x/week.
Frequency: 3x / week · Duration: 8 weeks · Workout: ~35 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
3 training days, 12 exercises across the week, 43 sets in total in the 5-15 rep range, resting about 120s between them.
No single lift dominates — the week spreads across 12 different exercises rather than repeating a few.
Goals: Muscle Gain, Home Training
Equipment: Bodyweight, Minimal
Weekly Schedule
Pull Volume — Back
- Pull-up: 5 × AMRAP, rest 2 min
- Chin-up: 4 × AMRAP, rest 2 min
- Hanging Leg Raise: 4 × 10, rest 90s
- Push-up: 4 × AMRAP, rest 90s
Skill + Strength — Back
4 exercises (Pro).
Volume — Back
4 exercises (Pro).
Progression Guidance
Add reps weekly; weight up once you can do 12+ pull-ups.