Pull-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
Pull-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.
Fiction-inspired · 300
The 300 Workout
300 reps for time. A real Gym Jones test, not a routine. Prep week audits clean.
Standards
Murph Prep
The eight-week build to 100 pull-ups, 200 push-ups, 300 squats and two miles.
Standards
Navy SEAL PST Prep
Swim, push-ups, curl-ups, pull-ups, 1.5 miles. Trained in the order they are tested.
Standards
USMC PFT Prep
Pull-ups, plank, three miles. Frequency over failure.
Progression
Road to Your First Pull-up
One goal: a strict pull-up, in three focused sessions a week.
Progression
Road to a Muscle-up
From 8 pull-ups and 10 dips to over the bar.