Routine
Bar-Only Back Builder
Build back and grip strength with just a pull-up bar.
15 min/session2 days/weekIntermediatePull-up bar
Pull-Up Bar Specialization
Back and grip strength with minimal equipment
Warm-up
- Cross-Body Shoulder StretchStretchhold 30s
- Wall Biceps StretchStretchhold 20s
Main
- Pull-UpExercise4 × 3-6
- Chin-UpExercise3 × 5-8
- Dead HangExerciserest 90s
- Hanging Knee RaiseExercise3 × 8-10
Cooldown
- Downward DogStretchhold 45s
- Child's PoseStretchhold 60s
Pull-Up Bar Specialization
Back and grip strength with minimal equipment
Warm-up
- Cross-Body Shoulder StretchStretchhold 30s
- Wall Biceps StretchStretchhold 20s
Main
- Pull-UpExercise4 × 3-6
- Chin-UpExercise3 × 5-8
- Dead HangExerciserest 90s
- Hanging Knee RaiseExercise3 × 8-10
Cooldown
- Downward DogStretchhold 45s
- Child's PoseStretchhold 60s