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Bar and floor, getting stronger

by openGym

For when ten push-ups got easy. Low-rep pull-ups and dips, pistol work and hard core holds, four days a week on a bar and the floor.

Days a week
4
Per session
50 min
Level
Intermediate
Goal
Strength
Split
Upper / lower
Sets a week
78
  • calisthenics
  • pull-up bar
  • dip bars

The week

  1. Monday: Strength A
  2. Tuesday: Strength B
  3. Wednesday: Rest
  4. Thursday: Strength A
  5. Friday: Strength B
  6. Saturday: Rest
  7. Sunday: Rest

The 2 sessions

Strength A

5 exercises, 19 sets, 2 times a week
  1. Pull-up 5 × 5 repsrest 2:30 Add a backpack with books once 5 × 5 feels easy.
  2. Chest dip 4 × 8 repsrest 2:00
  3. Single leg squat with support (pistol) 3 × 6 repsrest 1:30 Each leg, holding a door frame.
  4. L-sit on floor 4 × 20 s holdrest 1:00
  5. Diamond push-up 3 × 12 repsrest 1:00
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Strength B

6 exercises, 20 sets, 2 times a week
  1. Chin-up 4 × 8 repsrest 2:00
  2. Pike push up 4 × 8 repsrest 1:30
  3. Bulgarian split squat with chair 3 × 10 repsrest 1:30 Each leg.
  4. Hanging leg raise 3 × 10 repsrest 1:00
  5. Inverted row 3 × 12 repsrest 1:00
  6. Hollow hold 3 × 30 s holdrest 45 s
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Where the work goes

78 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Abs30 sets
  • Quads22 sets
  • Lats18 sets
  • Chest15 sets
  • Front delts15 sets
  • Triceps14 sets
  • Biceps12 sets
  • Forearms12 sets
  • Upper back6 sets
  • Hamstrings6 sets
  • Glutes6 sets
  • Side delts4 sets

What you need

  • Pull-up bar

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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