push up pull up workout
Push Up Pull Up Workout
Free push up pull up workout template with simple upper-body sessions and Gym Log import.
Push Up Pull Up Workout is built for people searching for a plan they can actually follow instead of another overwhelming list of exercises. The routine keeps the weekly structure clear, uses movements that make sense for the goal, and is designed to import cleanly into Gym Log so you can start training without rebuilding the plan by hand.
This version of the push up pull up workout template is intentionally practical. It gives you enough detail to understand the schedule, enough exercise structure to begin right away, and enough flexibility to swap movements once the routine is on your calendar. That makes it a useful fit for real-world training instead of just reading about workouts online.
Weekly schedule
This push up pull up workout is organized as a 3 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.
Day 1
Starts on your chosen dateUpper-body baseline
- Push-Up — 5 x 10
- Pull-Up or Assisted Pull-Up — 5 x 5
- Dip or Bench Dip — 3 x 10
- Plank — 3 rounds
Day 2
2 days laterSupport and volume work
- Incline Push-Up — 4 x 12
- Inverted Row — 4 x 10
- Bodyweight Squat — 4 x 15
- Hanging Knee Raise — 3 x 10
Day 3
4 days laterHarder push and pull repeat
- Decline Push-Up — 4 x 10
- Chin-Up — 4 x 5-8
- Split Squat — 3 x 12 each leg
- Hollow Hold — 3 rounds
Why this template works
- Very simple and easy to start.
- Useful when equipment is limited.
- Builds pressing and pulling strength together.
- Great as a minimalist habit-based routine.
Who should use this workout
This routine is best for people who want a clear structure they can follow right away. It is especially useful for:
- Users who only want a few core movements.
- People training at home or outdoors.
- Anyone who likes minimalist workouts.
How to track this workout in Gym Log
After import, each session lands directly on your Gym Log calendar. You can then edit the workouts, add notes, record your sets, or swap exercises based on your equipment and recovery.
- Open the import page.
- Choose your start date.
- Add the template to your Gym Log calendar.
- Edit any workout day to personalize the routine.
Coaching notes
- Leave one or two reps in reserve on most sets early on.
- Use assisted pull-up options if needed.
- Add lower-body and core work if you want a fuller plan.
Frequently asked questions
Are push-ups and pull-ups enough for a workout?
They can form the base of a useful upper-body routine, especially when paired with a few lower-body and core movements.
How do I improve at pull-ups if I cannot do many?
Use assisted variations, negatives, and rows while practicing pull-ups consistently.