Pull-Ups with BodyBuddy

An 8-week pull-up plan with strength, volume, core, mobility, and optional full-body training. The plan emphasizes practicing pull-ups while fresh and tracking repetitions each week.

From ChatGPT

How it works

1Start the plan.
2BodyBuddy texts you every day to keep you on track.
3Actually finish what you started.

A taste of the accountability

Today 7:42 AM

Goal

TargetBuild toward 10 pull-ups by fall.

Plan length8 weeks

Weekly schedule

Day 1Strength focus

Day 2Rest or light activity

Day 3Volume focus

Day 4Core and mobility

Day 5OptionalFull-body strength

Core exercises

Exercise	Sets and repetitions	Notes
Negative pull-ups	3 sets of 5	Lower for 5 to 10 seconds each time.
Assisted pull-ups	3 sets of 6 to 10	Use bands or a machine.
Inverted rows	3 sets of 8 to 12	Perform under a bar.
Lat pull-downs	3 sets of 10 to 12	Do these if gym access is available.
Dead hangs	3 sets of 30 seconds

Supporting work

•Core: hanging leg raises, planks, and hollow holds.
•Biceps: hammer curls and chin-ups.
•Grip: farmer's carries and towel hangs.
•Mobility: shoulder blade shrugs and raising the arms out to the sides.

Progress tips

•Do pull-ups when fresh.
•Track repetitions weekly.
•Protein and total calorie intake matter.

7-day free trial, then from $19/mo. Cancel anytime.

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