Insane Bodyweight Workout With Just a Pull-Up Bar Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Insane Bodyweight Workout With Just a Pull-Up Bar Upper-Body Strength Minimal Equipment by Tanner Shuck December 19, 2021December 17, 2021 Tags Challenge Training, Exercise Coaching Bodyweight Workout The Calisthenics Complex You can build an incredibly strong upper body with nothing but a well-designed bodyweight workout. In fact, you can do it with just a few exercises and a pull-up bar. When you learn and master the basics, you realize the basics are all you really need. Check out this calisthenics complex. It'll train every muscle in your upper body and leave you with an insane pump: Bar Muscle-Up Bar Dip Strict Pull-Up Strict Toes-to-Bar If you already have a respectable level of upper-body relative strength, aim to complete this complex unbroken. If you want to make it more challenging, increase the number of reps on each movement. Do 3-5 sets of the complex with the goal of adding reps or sets over time to increase volume. This complex will fatigue your entire upper body, so rest 3-5 minutes between sets to ensure proper recovery. Yes, I'm aware this is an advanced complex and that most people will lack the requisite strength to do it. (Remember, I've been doing these movements for over ten years!) If you're at the beginner or intermediate level, just scale down the movements and reps to your current ability level. Here's what that could look like: Start with a rep range you're comfortable with and gradually increase reps week to week: Strict Pull-Up Or Band-Assisted Pull-Up Bar Dip Strict Hanging Leg Raise Perfect Push-Up Kipping Bar Muscle-Up Or Chest-To-Bar Pull-Up Bar Dip Strict Pull-Up Strict Toes-To-Bar Start with a rep range you're comfortable with and gradually increase reps as time goes on. Once you master the beginner and intermediate levels, you'll possess the requisite strength to perform the actual complex. I recommend performing these strict upper-body movements 2-4 times a week at a minimum. There are no shortcuts to building strength. It takes time. But if you consistently perform these basic exercises while gradually increasing volume, you'll undoubtedly build a strong and muscular physique. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip 4 Set-Extending Methods for Mass Still doing 3 sets of 10? Time to ramp it up and trigger some new growth. Here's how. Bodybuilding, Tips, Training Paul Carter January 11 Training Increase Athleticism in 6 Minutes Five simple things you should do daily to increase your athletic functioning. Glutes, It Hurts Fix It, Mobility, Squat, Training Bret Contreras December 11 Training Tip Build Your Lats With These Two Techniques Use these strategies to make gains and perfect your pull-ups. Here's how. Tips, Training Lee Boyce December 24 Training Tip Leg Injury 2 Ways to Keep Training Here's how to keep training your upper body when a low-body injury has you sidelined. It Hurts Fix It, Shoulders, Tips, Training Jesse Irizarry July 27