Chin-up
Start
PeakMuscles worked
Equipment
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~72h for the primary movers
Programming notes
Chin-up is driven by the upper back, with biceps and forearms assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
Appears in these collections
All collections →Fiction-inspired · Dragon Ball
The Goku Workout
Six-day full-body Saiyan training, audited by the recovery engine.
Fiction-inspired · DC Comics
The Batman Workout
Peak human, five days a week. The training passes the audit; the sleep does not.
Standards
Arnold's Golden Six
Six exercises, three times a week. The program that still works, audited.
Progression
Road to Your First Pull-up
One goal: a strict pull-up, in three focused sessions a week.
Archetype
The Hybrid Athlete
Three lifts, three runs, one rest day. The audit comes back clean.