Build upper body mass using your pull-up bar and foundational bodyweight movements.
Routines in this Program
Upper Body Pull Focus
You'll build real back strength with slow, controlled movements that lay the foundation for your first pull-up. Each rep counts — take your time and feel every muscle working.
Lower Body & Accessory
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.
Active Mobility
You'll melt away tension in your shoulders and hips with a gentle flowing sequence — leaving you feeling loose, refreshed, and ready for the week ahead.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.