What if I cannot do a pull-up yet?
Do not treat the target as a requirement to push through failed reps. Review the app’s exercise guides and available substitutions. Assistance may require additional equipment; add only equipment you actually have.
Bodyweight & pull-up bar / WORKOUT PLAN
Bodyweight & pull-up bar
workout plan.
See a bodyweight workout plan built around a pull-up bar. A real generated example, with the equipment and effort assumptions out in the open.
01 / A REAL GENERATED EXAMPLE
The week,
laid out.
This is the app’s output for a strength goal, beginner experience, two days a week and a 45-minute session budget. It is an example to inspect; your own plan depends on your inputs.
Goal: strengthExperience: beginner2 days per weekBudget: 45 minutes
These are working sets. Warm up separately and leave recovery time between sessions. Rest and setup can make a workout take longer than the budget. “Reps left” is an estimate of how many more controlled repetitions you could do; it is not a request to train through pain or technique breakdown.
01Full Body · squat and press6 exercises · 12 working sets
Bodyweight squat
2 sets · 6–15 reps
Rest 150 secAim for 3 reps leftPush-up
2 sets · 6–15 reps
Rest 150 secAim for 3 reps leftProne W raise
2 sets · 6–15 reps
Rest 120 secAim for 3 reps leftBodyweight hip-hinge drill
2 sets · 6–15 reps
Rest 120 secAim for 3 reps leftDead bug
2 sets · 10–20 reps · alternating sides
Rest 75 secAim for 3 reps leftPike push-up
2 sets · 10–20 reps
Rest 75 secAim for 3 reps left
02Full Body · hinge and pull5 exercises · 10 working sets
Bodyweight hip-hinge drill
2 sets · 6–15 reps
Rest 150 secAim for 3 reps leftPull-up
2 sets · 6–15 reps
Rest 150 secAim for 3 reps leftBodyweight squat
2 sets · 6–15 reps
Rest 120 secAim for 3 reps leftPush-up
2 sets · 6–15 reps
Rest 120 secAim for 3 reps leftPike push-up
2 sets · 6–15 reps
Rest 120 secAim for 3 reps left
Generated from TrainHere’s shared program builder, rules version 6. The website rebuilds these examples from the app’s rules. This is not an individually assessed prescription; independent professional content review remains pending.
02 / MAKE IT FIT YOUR SETUP
Start with
what’s there.
Bodyweight does not automatically mean easy. Pull-ups can exceed a beginner’s current ability, and a simple setup offers fewer pulling alternatives. Review exercise difficulty before starting; do not force the listed repetitions.
How do I make this my plan?
Open TrainHere and choose your goal, experience, schedule and equipment. Review the resulting program before you start. The link opens the app; it does not preselect this example or replace an existing program.
What should I log?
Record the load and repetitions you actually complete, plus your effort. Use the exercise guide to check how repetitions are counted for alternating or single-side movements. Review the app’s next-session suggestion rather than adding weight automatically.
YOUR NEXT STEP
Your equipment.
Your next workout.
Free core training. No account needed.