Grease the Groove Pull-Up Program
Grease the Groove Pull-Up Program is a 5-day calisthenics training approach focused on pull-up strength. Use this page to understand the training style and organize your workouts in Gym Log.
What is the Grease the Groove Pull-Up Program?
Grease the Groove Pull-Up Program is a 5-day calisthenics training approach focused on pull-up strength. Use this page to understand the training style and organize your workouts in Gym Log. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Gym Log starter schedule
- Push-Up
- Bodyweight Squat
- Inverted Row
- Reverse Lunge
- Plank
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
- Pull-Up or Assisted Pull-Up
- Pike Push-Up
- Split Squat
- Glute Bridge
- Hollow Hold
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
- Push-Up
- Walking Lunge
- Chin-Up or Row
- Single-Leg Glute Bridge
- Dead Bug
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
- Decline Push-Up
- Step-Up
- Pull-Up
- Single-Leg Squat Progression
- Side Plank
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
- Dip or Bench Dip
- Bodyweight Row
- Bulgarian Split Squat
- Hip Hinge
- Hanging Knee Raise
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
How to use it
- Primary skill or movement
- Strength work
- Accessory or progression work
- Progress gradually
Who it is for
People seeking a structured calisthenics routine with a clear weekly schedule.
Goal
Pull-up strength
Progression
Use the original program source for exact progression rules. Gym Log provides a practical starter structure for tracking the program.
Accuracy note
This is a Gym Log starter template rather than an official program prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Grease the Groove Pull-Up Program
How many days per week is the Grease the Groove Pull-Up Program?
This Gym Log listing is organized as a 5-day-per-week program.
Who is the Grease the Groove Pull-Up Program for?
People seeking a structured calisthenics routine with a clear weekly schedule.
Can I track the Grease the Groove Pull-Up Program in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.