Workout Routine

Free

Pull-up Builder

by craftylifts

Download free Hardy app

From Zero to 10 pull-up workout. Start with level 1 on your back day

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Level 1

Inverted Row

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec
4
12
100 sec

Inverted Row

4×12

Negative Pull-up

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
5
100 sec

Negative Pull-up

4×5

Long Lever Rocking Plank

Set
Time
Rest time
1
120 sec
100 sec
2
120 sec
100 sec
3
120 sec
100 sec

Long Lever Rocking Plank

3×120 s

Scapular Pull-ups

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Scapular Pull-ups

3×15

Level 2

Pull-up

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
5
100 sec
5
5
100 sec

Pull-up

5×5

Banded pull-up

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

Banded pull-up

3×12

Inverted Row

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

Inverted Row

3×12

Long Lever Rocking Plank

Set
Time
Rest time
1
120 sec
100 sec
2
120 sec
100 sec
3
120 sec
100 sec

Long Lever Rocking Plank

3×120 s

Scapular Pull-ups

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Scapular Pull-ups

3×15

Level 3

Pull-up

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
5
100 sec

Pull-up

4×5

Banded pull-up

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

Banded pull-up

3×12

Inverted Row

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

Inverted Row

3×12

Long Lever Rocking Plank

Set
Time
Rest time
1
120 sec
100 sec
2
120 sec
100 sec
3
120 sec
100 sec

Long Lever Rocking Plank

3×120 s

Scapular Pull-ups

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Scapular Pull-ups

3×15