Calisthenics
Pull-Up Progression — Beginner (demo)
Sample 8-week routine.
- Goal
- Skill
- Level
- Beginner
- days/week
- 3
- min/session
- 40
- weeks
- 8
Equipment: Barra de dominadas
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups | 4 | 6–10 | 2–3 min |
| Push-ups | 3 | 10–15 | 90 s |
| Plank | 3 | 30–45 s | 60 s |
This routine is shared as a personal reference, not professional prescription. Adapt it to your level and consult a professional if in doubt or injured.