This is the Pull workout from the Calisthenics Builder 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.
| Exercise | Sets × Reps |
|---|---|
 Pull-Up | 3 × 10 |
 Chin-Up | 3 × 10 |
 Inverted Row | 3 × 10 |
 Negative Pull-Up | 3 × 10 |
 Superman | 3 × 15 |
 Dead Hang | 3 × 30 |
