5 Best Pull Day Calisthenics Workout

We’ll want to build up muscles but it is not easy as just of only saying. Bodybuilding requires you to go to the gym do heavy workout and follow a strict diet.   

But we are not like that. We do not follow that path which is difficult, we always want to do it simply.    

So, the simple way of building upper or lower muscles is using your body weight.   

What I am trying to say that is doing those exercises which require your weight like push-ups, triceps dips, pull-ups, etc.  

Often Bodyweight exercises are considered an underestimated form of exercise. Give it a try and you will be knowing how much effective is that it is.   

In this article, we are going to discuss the Calisthenics Pull workout which will help you to build an amazing upper body without hitting the gym.   

I know you’ll be knowing the Pull Day workout which is a part of the PPL split, if you don’t know read about it.   

So, what’s new after adding Calisthenics to it?  

The main difference which pops up is that the Calisthenics Pull Day doesn’t require any machines or something.   

It only requires a reliable pull-up bar which you can find at your nearest sports shop, or you can buy online from this link: Click Here.   

Or you can go to parks and perform your Pull Day Exercises there.   

Now, let’s get straight into it and see how you can build the upper muscles.   

What is Pull Day?  

Pull Day workout is that workout in which you pull your body which helps to strengthen your muscles in a particular schedule.   

Pull-day workouts are mainly designed to build the muscles around your spine area.   

Likewise, it helps you to build upper body pulling muscles which are the back, biceps, and forearms.    

Also, these exercises help you to get the ultimate posture.    

It has many benefits other than it can be done at home, you do not require any equipment to perform this.   

Schedule For Calisthenics Pull Day  

We all know that maintaining muscle is very difficult, that’s why if you opt for the Calisthenics Pull Day workout it will help you to train the type of muscles twice a day, like:   

Monday- Push Day    

Tuesday- Pull Day   

Wednesday- Legs Day    

Thursday- Rest   

Friday- Push Day   

Saturday- Pull day   

Sunday- Legs Day   

This is the most common schedule we have seen, or you can make changes according to your comfort.  

What is Calisthenics?   

Calisthenics is a type of strength training that uses bodyweight movements, such as push-ups, pull-ups, dips, and flexion and extension exercises, to achieve fitness.   

If you’re not familiar with the term, calisthenics is a type of exercise that involves using your body weight to perform exercises such as push-ups and squats.    

While there are many different types of calisthenics, they all have one thing in common – they’re all effective ways to build strength and muscle without the use of weights.  

We have already featured Calisthenics in our blog. Here is the list:  

Till now we have discussed the main basics term. Now, let’s dive into the main exercises.  

Calisthenics Pull Day Exercises  

Australian Pull-Ups

Starting with the basic workout, The Australian Pull Ups or Bodyweight Row is a back Calisthenics Exercise to mainly work your endurance.   

Simply, we can say that it is reverse push-ups.   


  • Lie on the ground with your back straight. But first of all, set your bar according to it like in the picture.   
  • Grab the bar and make your body up in the air. It is like an inverted push-up position.  
  • Then pull your body up and do it for 30 to 60 seconds.   


A chin-up is a bodyweight training exercise that primarily targets the latissimus dorsi muscles in the upper back, as well as the biceps muscles in the arms.  


  • Stand beside the pull-up bar. Jump and hang on the bar.   
  • Put your hands on the bar with your palms facing your body.  
  • Raise your body until your chin is above the bar and do it for 30 to 60 seconds.  

Face Pulls  

Face pulls target the posterior deltoids of the shoulder, which are often neglected by other shoulder exercises.  

In this workout, you will be requiring a resistance band. Click here to purchase.  

This exercise is mainly done at the gym, but we don’t need to because we all do things that can be done simply.   

That’s why you choose Losesimply.  


  • Hang or anchor the band to a fixed attachment point. Grab from each end.  
  • Don’t stand straight instead keep your knees slightly bent.   
  • Pull the band towards your face and make sure your elbow is above your waistline. Do it for 30 to 60 seconds.  

Muscle up  

Muscle-up is an advanced strength training exercise. And it falls within the domain of calisthenics.  


  • Stand beneath the pull-up bar.   
  • Hang on the bar and do a slight swing in the air.  
  • Tighten your body and do it for 30 to 60 seconds.  

Normal Pull Ups  

A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up.  


  • Stand beneath the pull-up bar.   
  • Hang on the bar and cross your leg in the air.   
  • Pull up your body until your chin is above the bar. Do it for 30 to 60 seconds.   


Now, in the end, I only wanted to say that if you wanted to build your upper body muscles, definitely gave a try to Calisthenics Pull Day workout.   

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