10 routines · 10–45 min

Pull-Up Bar Workouts at Home

A doorway pull-up bar unlocks the pulling moves that are hardest to train at home: pull-ups, chin-ups, hangs and hanging knee raises. These routines combine them with bodyweight pushing moves for a balanced upper body. If you cannot do a pull-up yet, the beginner versions start with hangs and slow negatives.

Pick a routine

Choose your goal and time

Every routine includes a warm-up, a timed circuit and a follow-along timer. Switch the level on the routine page.

Pull-Up Bar Workouts at Home by goal and duration
Goal	10 min	15 min	20 min	30 min	45 min
Build Muscle	10	15	20	30	45
Upper Body	10	15	20	30	45

Key exercises

Moves you will practice

Each one links to a step-by-step form guide with common mistakes to avoid.

FAQ

Pull-Up Bar Workouts at Home: common questions

What equipment do I need?

A doorway pull-up bar. Exercises that don't use the bar are bodyweight only.

What can I train with pull-up bar workouts?

This page has routines for build muscle, upper body, each in 10 to 45 minutes versions.

Are pull-up bar workouts good for beginners?

Yes. Every routine has a beginner level with easier variations and longer rest. Start there, focus on control, and step up a level once it feels easy.