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.

Level

Beginner to Intermediate

Goal

Build upper-body strength and consistency with a minimalist bodyweight plan.

Frequency

3 training days per week.

Equipment

Bodyweight and ideally a pull-up bar.

Beginner Strength Bodyweight

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 date

Upper-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 later

Support 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 later

Harder 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.

Track this workout properly

You can follow this workout manually, but tracking your sets, reps, and progression is what actually drives results. Gym Log automatically places each session on your calendar so you can focus on lifting instead of remembering what you did last time.

Import the workout in one click.
Log your sets and reps as you train.
Track progression week over week.
Never lose your workout history again.

Start tracking this workout →

Download this workout

Prefer to use the plan offline? Create a free Gym Log account or sign in to unlock instant PDF and Excel downloads.

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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.