Bodyweight Push Pull Legs

Pull A

This is the Pull A workout from the Bodyweight Push Pull Legs plan. It trains Back and Lower Back across 6 exercises, and takes roughly 76 to 91 minutes.

You open with Pull-Up while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

Exercise	Sets × Reps
Pull-Up	3 × 10
Chin-Up	3 × 10
Inverted Row	3 × 10
Superman	3 × 15
Negative Pull-Up	3 × 10
Dead Hang	3 × 30

Other workouts in this plan

Push APull ALegs APush BPull BLegs B