Program Description
Perfect for all fitness levels, from beginners to advanced athletes, this routine can be performed at home with no equipment needed. Start this program once you can complete 5 pull-ups with good form. If you can’t quite do 5, check out the 3 pull-up max routine to get to 5! There is nothing wrong with taking an extra rest day between the 5-day cycle.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodyweight Fitness, Athletics
- EquipmentAt Home
- Program Length5 weeks
- Time Per Workout20 minutes
- CreatedJun 28, 2025 07:11
- Last EditedSep 24, 2025 03:59
Summary
Unleash your inner fighter with the Fighter Pull-up Routine, a focused 5-week program designed to help you achieve a maximum of 5 pull-ups. Train every day of the week with targeted bodyweight exercises that build strength in your lats, upper back, and biceps. Each session progressively challenges you, ensuring you gain the power and endurance needed to conquer your pull-up goals. Perfect for at-home training, this program will transform your upper body fitness and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Lats
45.5%
Upper Back
36.4%
Biceps
18.2%
