Build foundational muscle and strength using only your pull-up bar.
Routines in this Program
Legs & Core Volume
You'll fire up your legs and core with lunges, hip hinges, and hanging knee raises — leaving you stronger and more stable from the ground up.
Full Body Hypertrophy
You'll hit every muscle group with back-to-back moves and minimal rest — expect a real burn and a serious sense of accomplishment by the end.
Upper Body Push & Pull
You'll build real pulling and pushing strength from the ground up — controlled, confident, and focused on great form from day one.
Legs & Core Strength
You'll fire up your legs and core with squats, hinges, and single-leg work — building real strength from the ground up. Short, focused, and satisfying.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.