Equipment setup
Training with a pull-up bar only
A pull-up bar plus bodyweight is a surprisingly complete setup. RepRoute leverages the bar for vertical pulls, leg raises, and dip work (with a doorway pull-up bar that supports it).
A pull-up bar unlocks: pull-ups, chin-ups, hanging knee/leg raises, neutral-grip pull-ups, towel pull-ups, archer pull-ups, around-the-world holds.
Combined with push-up progressions and bodyweight leg work, you have a complete program.
RepRoute pairs this with the BWF Recommended Routine or a custom bodyweight + pull-up plan depending on your goal.
Sample 3-day week
| Day | Focus | Exercises |
|---|---|---|
| Day 1 | Push + pull |
|
| Day 2 | Variations |
|
| Day 3 | Mixed intensity |
|
Example exercises
Pull-up
lats · biceps
Chin-up
lats · biceps
Neutral Grip Pull-up
lats · biceps
Hanging Knee Raise
core
Hanging Leg Raise
core
Push-up
chest · triceps
Pike Push-up
shoulders
Bodyweight Squat
quads · glutes
Common questions
Move to harder variants: archer pull-ups, slow tempo, weighted (with a backpack), or one-arm progressions. RepRoute moves you up the regression tree automatically.
Any pull-up bar works. A doorway bar is fine for pull-up work; a wall-mounted or ceiling bar enables more advanced calisthenics.
Bodyweight squat progressions, Bulgarian split squats with a chair, and pistol squat progressions cover legs without external load.
Generate your plan
Free plan, no credit card. Tell RepRoute what you own and the plan adapts immediately.