No image

Calisthenics Pull Day

Build serious pulling strength and muscle endurance from the ground up — this session targets your back, biceps, and grip through progressive pull-up mastery and bodyweight pulling fundamentals. Expect to feel every rep!

Created by

loadedfrenchfry

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Roll

2 sets × 20s, 20s

Lat Stretch

2 sets × 30s, 30s

Serratus Wall Slide

2 sets × 10 reps, 10 reps

Dead Hang

3 sets × 20s, 20s, 20s

Strength Block — Pull-Up Mastery

Scapular Shrug

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

Pullup Progression

Progressive exercise

Pullup Progression

Progressive exercise

Pullup Progression

Progressive exercise

Endurance Block — Volume Pulling

Ring Row

4 sets × 12 reps, 12 reps, 12 reps, 12 reps

3 circuits

Pullup Progression

Progressive exercise

Tucked L-Sit

1 set × 20s

Towel Grip Dead Hang

3 sets × 30s, 30s, 30s

Core Finisher

3 circuits

Knee Raise (Alternating, Hanging)

1 set × 10 reps

Superman Hold

1 set × 30s

Cool Down

Chest Doorway Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Lat Stretch

1 set × 40s

Child's Pose

1 set × 45s