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Calisthenics Pull Day (Basics)

Build serious pulling power and endurance with this bar-focused calisthenics session — you'll hammer your back, biceps, and grip to lay the foundation for muscle-ups and beyond. Every rep counts!

Created by

loadedfrenchfry

Workout Breakdown

🔥 warm-up – activate & mobilize

Dead Hang

2 sets × 2×20s, 20s

Scapular Shrug

2 sets × 2×8 reps, 8 reps

Shoulder Circle

2 sets × 10 reps, 10 reps

Cat-Cow

2 sets × 8 reps, 8 reps

💪 main workout – pull volume

Pull-Up (Wide-Grip Behind The Neck)

2 sets × 4×6 reps, 6 reps

Pull-Up (V-Bar)

2 sets × 3×8 reps, 8 reps

Ring Row

2 sets × 3×12 reps, 12 reps

Pullup Progression

Progressive exercise

Pullup Progression

Progressive exercise

🔥 endurance finisher

Pullup Progression

Progressive exercise

Dead Hang

2 sets × 2×30s, 30s

🧘 cool down – stretch & recover

Child's Pose

1 set × 45s

Chest Doorway Stretch

2 sets × 30s, 30s

Shoulder Stretch (Cross-Body)

2 sets × 30s, 30s

Cat-Cow

1 set × 8 reps