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Beginner26 days12 workouts

Pull-up Bar & Abs

A 4-week pull-up bar and bodyweight program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Pull-ups, hanging leg and knee raises for abs, plus push-ups, squats and planks. 5 exercises, 3–4 sets; +1 rep every week.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 16 sets

Неделя 1, Пн — Турник A

  • Pull-Ups
    Back
    • 8 reps
    • 8 reps
    • 8 reps
    • 8 reps
  • Hanging Leg Raise
    Abs
    • 10 reps
    • 10 reps
    • 10 reps
  • Push-Ups
    Chest
    • 10 reps
    • 10 reps
    • 10 reps
  • Squats
    Legs
    • 12 reps
    • 12 reps
    • 12 reps
  • Планка подъем ног вверх
    Legs
    • 10 reps
    • 10 reps
    • 10 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 35 exercises · 16 sets
  • Hanging Knee Raise — Abs
  • Pull-Ups — Back
  • Squats — Legs
  • Sit-Up — Abs
  • Back Extension (Reverse Hyper) — Back
Day 55 exercises · 16 sets
  • Pull-Ups — Back
  • Push-Ups — Chest
  • Hanging Leg Raise — Abs
  • Планка прыжки ноги в стороны — Legs
  • Подъем на носках — Legs
Day 85 exercises · 16 sets
  • Pull-Ups — Back
  • Hanging Leg Raise — Abs
  • Push-Ups — Chest
  • Squats — Legs
  • Планка подъем ног вверх — Legs
Day 105 exercises · 16 sets
  • Hanging Knee Raise — Abs
  • Pull-Ups — Back
  • Squats — Legs
  • Sit-Up — Abs
  • Back Extension (Reverse Hyper) — Back
Day 125 exercises · 16 sets
  • Pull-Ups — Back
  • Push-Ups — Chest
  • Hanging Leg Raise — Abs
  • Планка прыжки ноги в стороны — Legs
  • Подъем на носках — Legs
Day 155 exercises · 16 sets
  • Pull-Ups — Back
  • Hanging Leg Raise — Abs
  • Push-Ups — Chest
  • Squats — Legs
  • Планка подъем ног вверх — Legs

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Pull-up Bar & Abs | Training plans | Workouter