This is the Pull & Core workout from the Bodyweight Progressive plan. It trains Back, Lower Back and Core across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Inverted Row while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest about a minute on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Inverted Row | 3 × 10 |
 Superman | 3 × 12 |
 Negative Pull-Up | 3 × 10 |
 Hollow Rock | 3 × 12 |
 Bicycle Crunch | 3 × 12 |
