Collection
Pull-Up and Push-Up Programs
Pull-ups and push-ups are skills, and skills are built with frequency. Both plans take 20–30 minutes three times a week: easier versions for volume, harder ones for strength and a max set to track progress.
Programs
Pull-Up Progression: From Zero to Your First Pull-Up
Three times a week: scapular pull-ups, band-assisted pull-ups, inverted rows and max attempts — your first clean reps in 6–8 weeks.
Beginner · 3 times a week · HomePush-Up Progression PlanPush-ups three times a week: incline, standard, close-grip and feet-elevated — and more reps every week.
Beginner · 3 times a week · HomeNo-Equipment Full Body Home WorkoutThree bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.
Beginner · 3 times a week · HomeCollections
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