This is the Full Body workout from the Pull Up Program plan. It trains Back, Chest, Quads, Glutes, Core and Cardio 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 lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Pull-Up | 4 × 6 |
 Push Up | 4 × 6 |
 Jump Squat | 4 × 6 |
 Hip Thrust | 4 × 6 |
 Mountain Climber | 3 × 10 |
 Burpee | 3 × 10 |
