Some days can get a little chaotic, but I always like having one thing I can rely on as I start the week.
This workout.
It’s my go-to 30 minute home workout when I want something simple, effective, and repeatable without overthinking it.
Why this workout works
You only need one piece of equipment: a pull-up bar.
Honestly, I think a pull-up bar is the best piece of home workout equipment you can own. It gives you access to one of the most effective upper body movements you can do.
Pull-ups have always been a staple in my training, and I’d even argue they’ve done more for my physique than anything else I’ve consistently stuck with.
If you can do solid pull-ups, you’re probably in decent shape. Simple as that. If you don’t have one, I strongly suggest getting one. Mine just sits on my door frame, but there are plenty of options.
The workout
This is it:
- 10 x 10 pull-ups
- 10 x 25 pushups
Take whatever rest you need between sets, but not too much 😉.
That’s the full workout. Nothing complicated.
Just get it done.
How to scale it
Feel free to adjust the numbers based on your preferences, but don’t make it too easy, believe me, this should provide a solid pump.
Beginner version:
- 10 x 3–5 pull-ups
- 10 x 10–15 push-ups
Intermediate:
- 10 x 6–8 pull-ups
- 10 x 15–20 push-ups
Advanced:
- 10 x 10 pull-ups
- 10 x 25 push-ups
If you can do more than that, be my guest. Form and structure matter more than the exact reps.
Why I use this as my weekly workout
This is my go-to simple upper body workout to start the week because it removes decision-making completely.
No planning, no debating exercises, and no wasting time.
Just a straightforward workout I stick to pretty much every week without fail. Something I can always rely on when I want to get the week started off right.
And if you actually push it, it’ll burn more than you expect.
Final thought
Most people don’t need a more complicated workout plan.
They just need something they can repeat consistently.
This is mine. Feel free to steal it.
Thanks for Reading
Happy pull-ups,
Blake
Leave a Reply