Pull-Up Workout Plan

4 Weeks / 2 Days per Week / Expert

0 ratings
Pull-Up Workout Plan

Pull-Up Workout Plan

4 Weeks / 2 Days per Week / Expert

0 ratings

Pull-Up Workout Plan

4 Weeks / 2 Days per Week / Expert

0 ratings
  • Day 1
  • Day 2

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Lats / Expert
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

This pull-up workout is all body weight exercises, which means that it requires a lot of strength to perform these exercises as it is. It is a different kind of strength than free weight exercises. Keep good form throughout this workout because if you start to cheat yourself on the exercises you will see less than optimal results.

Be sure you give your body at LEAST one day between performing each workout in this Pull-Up Workout Plan. You must allow your body to recuperate before tearing it back down.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Pull-Up Workout Plan is the best pull up workout to strengthen your back and your core. Some pull up workouts only target your back and arms, but this pull-up workout includes variations of pull up bar exercises to also work your abs. The muscles of your arms, shoulders, middle back and chest... more

The Pull-Up Workout Plan is the best pull up workout to strengthen your back and your core. Some pull up workouts only target your back and arms, but this pull-up workout includes variations of pull up bar exercises to also work your abs. The muscles of your arms, shoulders, middle back and chest work to assist your lats and abs and stabilize your torso during this pull up exercise routine.

Building Big Lats

The lats are the largest muscle group of your middle back. Its proper name is the latissimus dorsi, but are commonly referred to as lats. This is the muscle that gives you a V-shaped upper body, the kind Bruce Lee was famous for. A good pull up workout targets this muscle group, but a great pull up exercise routine makes use of the pull up bar to hit the muscle in a variety of ways.

The pull up workout routine has several pull up exercise variations. Wide-grip rear pull-ups, mixed grip chin-ups and corn cob pull-ups are just some of the pull bar exercises included in this plan.

Pull-Up Workout Plan

This pull up workout routine includes four different rotations. Pull up bar exercises are done in three sets of six to 15 repetitions. Perform the pull-up workout two days per week and take at least one day off for your muscles to recover. Your back muscles become stronger and build mass on your recovery days, not during pull up bar workouts.

The pull up workout routine includes chin-ups. A chin up workout mostly targets the biceps so it is better to incorporate chin ups into a pull up workout.

Chin ups are done using an underhand grip with your palms facing you. When your hands hold the bar this way, the bicep muscles do most of the work. Turning your palms to face away from you during a pull up limits the ability of the biceps to fire, allowing your back muscles to do more work.

Developing a Strong Core

The pull up bar workout also includes core exercises like hanging leg raises and hanging hip raises. These exercises challenge your abs to stabilize your torso and lower back as you hang from the pull up bar and raise your lower body; they must contract to keep your spine stable. It is critical that you do not swing your legs or arch your back during any pull up bar exercise.

Utilizing your Body Weight as Resistance

One of the reasons this is such a good pull up workout is that it offers variety and simplicity. You only need a pull up bar and your bodyweight. Bodyweight exercises are excellent because you can do them anywhere, anytime for free.

Bodyweight pull-ups are challenging though because you have to lift the entire weight of your body against the pull of gravity. This is one of the reasons that the Pull-Up Workout plan is for expert level weight lifters.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Lats / Expert
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

This pull-up workout is all body weight exercises, which means that it requires a lot of strength to perform these exercises as it is. It is a different kind of strength than free weight exercises. Keep good form throughout this workout because if you start to cheat yourself on the exercises you will see less than optimal results.

Be sure you give your body at LEAST one day between performing each workout in this Pull-Up Workout Plan. You must allow your body to recuperate before tearing it back down.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Pull-Up Workout Plan is the best pull up workout to strengthen your back and your core. Some pull up workouts only target your back and arms, but this pull-up workout includes variations of pull up bar exercises to also work your abs. The muscles of your arms, shoulders, middle back and chest... more

The Pull-Up Workout Plan is the best pull up workout to strengthen your back and your core. Some pull up workouts only target your back and arms, but this pull-up workout includes variations of pull up bar exercises to also work your abs. The muscles of your arms, shoulders, middle back and chest work to assist your lats and abs and stabilize your torso during this pull up exercise routine.

Building Big Lats

The lats are the largest muscle group of your middle back. Its proper name is the latissimus dorsi, but are commonly referred to as lats. This is the muscle that gives you a V-shaped upper body, the kind Bruce Lee was famous for. A good pull up workout targets this muscle group, but a great pull up exercise routine makes use of the pull up bar to hit the muscle in a variety of ways.

The pull up workout routine has several pull up exercise variations. Wide-grip rear pull-ups, mixed grip chin-ups and corn cob pull-ups are just some of the pull bar exercises included in this plan.

Pull-Up Workout Plan

This pull up workout routine includes four different rotations. Pull up bar exercises are done in three sets of six to 15 repetitions. Perform the pull-up workout two days per week and take at least one day off for your muscles to recover. Your back muscles become stronger and build mass on your recovery days, not during pull up bar workouts.

The pull up workout routine includes chin-ups. A chin up workout mostly targets the biceps so it is better to incorporate chin ups into a pull up workout.

Chin ups are done using an underhand grip with your palms facing you. When your hands hold the bar this way, the bicep muscles do most of the work. Turning your palms to face away from you during a pull up limits the ability of the biceps to fire, allowing your back muscles to do more work.

Developing a Strong Core

The pull up bar workout also includes core exercises like hanging leg raises and hanging hip raises. These exercises challenge your abs to stabilize your torso and lower back as you hang from the pull up bar and raise your lower body; they must contract to keep your spine stable. It is critical that you do not swing your legs or arch your back during any pull up bar exercise.

Utilizing your Body Weight as Resistance

One of the reasons this is such a good pull up workout is that it offers variety and simplicity. You only need a pull up bar and your bodyweight. Bodyweight exercises are excellent because you can do them anywhere, anytime for free.

Bodyweight pull-ups are challenging though because you have to lift the entire weight of your body against the pull of gravity. This is one of the reasons that the Pull-Up Workout plan is for expert level weight lifters.

56 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Dip/Chin-Up Machine

No Reviews yet.

Pull-Up Workout Plan

56 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Dip/Chin-Up Machine