Bar and Bars
Eight weeks on a pull-up bar and parallel bars: every grip of the chin-up and pull-up, dips, and legs on the floor. Four days a week.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- A pull-up bar, parallel bars or a dip station, a bench, and something to hook your heels under. A park with bars works.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Pull and Dip
- Mixed-Grip Chin-up 4 × 4-8
- Chest Dip or Weighted Bench Dip 4 × 6-10
- V-Bar Pull-up 3 × 4-8
- Push-up, Close and Wide 3 × 8-12
- Gorilla Chin Crunch 3 × 5-8
Swap which hand faces you every set of the mixed grip. Lean forward on the dip for the chest.
Day 2 Legs A
- Reverse Lunge 4 × 8-12
- Natural Glute-Ham Raise 3 × 3-6
- Single-Leg Glute Bridge 3 × 10-15
- Lying Leg Raise 3 × 8-12
Lunges each leg. Glute-ham raise: four seconds down, catch yourself with your hands, push back up.
Day 3 Pull and Press
- Wide-Grip Rear Pull-up 4 × 3-6
- Body Tricep Press 3 × 8-12
- Side-to-Side Chin-up 3 × 2-4
- Towel Triceps Extension 3 × 10-15
- Knee Raise on Parallel Bars 3 × 8-12
Side-to-side chin-ups are each side. The tricep press uses a bar in a rack, or the low bar in a park.
Day 4 Legs B
- Curtsey Squat 4 × 8-12
- Floor Glute-Ham Raise 3 × 5-8
- Step-up 3 × 8-12
- Hanging Leg Raise 3 × 6-10
Curtsey squats and step-ups are each leg. Hook your heels under something heavy for the glute-ham raise.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Abdominals · Lats · Triceps · Chest · Glutes · Hamstrings · Quadriceps · Middle back
Plans like this one
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