3 Day Pull Up Progression Workout Plan
10-minute calisthenics circuits to build hollow body tension, scapular control, and anti-rotation core strength for pull-up readiness.
Routines
Day 1 — Hollow Body & Scap Prep
Foundational hollow-core positions and scapular control to set the base for strong pull-ups.
Intermediate
24 mins
85 Kcal
Day 2 — Anti-Rotation & Shoulder Stability
Build anti-rotation strength and shoulder stability to support vertical pulling.
Intermediate
24 mins
80 Kcal
Day 3 — Dynamic Core Conditioning
Faster core intervals and locomotion to reinforce hollow body control under fatigue.
Intermediate
25 mins
89 Kcal
