All routines

Pull-up bar basics

by openGym

Three short sessions for a doorway bar and the floor. Pulling, pushing, legs and core, no gym membership needed.

Days a week
3
Per session
40 min
Level
Beginner
Goal
General fitness
Split
Full body
Sets a week
44
  • home
  • pull-up bar

The week

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

The 2 sessions

Bar A

5 exercises, 15 sets, 2 times a week
  1. Pull-up 3 × 6 repsrest 2:00 No pull-up yet? Jump up and lower yourself as slowly as you can.
  2. Push-up 3 × 10 repsrest 1:30
  3. Squat 3 × 15 repsrest 1:00
  4. Hanging knee raise 3 × 10 repsrest 1:00
  5. Front plank 3 × 40 s holdrest 45 s
Add Bar A to openGym

Bar B

5 exercises, 14 sets
  1. Chin-up 3 × 6 repsrest 2:00
  2. Pike push up 3 × 8 repsrest 1:30
  3. Split squat 3 × 10 repsrest 1:00 Each leg.
  4. Glute bridge two legs on floor 3 × 15 repsrest 1:00
  5. Side plank 2 × 30 s holdrest 30 s
Add Bar B to openGym

Where the work goes

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

  • Abs22 sets
  • Lats12 sets
  • Quads12 sets
  • Glutes11.5 sets
  • Front delts10 sets
  • Chest7.5 sets
  • Forearms7.5 sets
  • Hamstrings6 sets
  • Biceps4.5 sets
  • Triceps4.5 sets
  • Obliques2 sets
  • Lower back1.5 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.

Copy to openGym