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Upper Body Push & Pull

Build a rock-solid foundation with slow, controlled pull-ups and dips that maximize muscle tension from the very first rep. Expect to finish feeling worked but fresh — this phase is all about perfect form setting you up for big gains ahead.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Dead Hang

2 sets × 20s, 20s

Main Workout — Compounds

Pull-Up

3 sets × 8 reps, 8 reps, 8 reps

Chin-Up

3 sets × 8 reps, 8 reps, 8 reps

Dip Progression

Progressive exercise

Accessory Work

Pull-Up

2 sets × 10 reps, 10 reps

2 circuits

Pull-Up

1 set × 10 reps

Hanging Knee Raise

1 set × 10 reps

Cool Down

Dead Hang

1 set × 30s

Chest Stretch

1 set × 30s

Child's Pose

1 set × 40s