This beginner home workout routine uses only a doorway pull up bar. It is written for Pakistani apartments where space is limited.
Equipment: Gym Bar Pro or similar door gym / gym bar.
Weekly schedule
- Day A — Pull strength
- Day B — Hang + core
- Day C — Rest or walk
- Repeat (aim for 4 training days / week)
Day A (25 minutes)
- Marching warm-up — 3 min
- Dead hang — 3×20–40 sec
- Scapular pulls — 3×10
- Chin-up attempts or negatives — 5–8 total reps
- Shoulder openers — 3 min
Day B (20 minutes)
- Dead hang breathe — 2×30 sec
- Hanging knee raises — 3×8–12
- Hollow hold on floor — 3×20 sec
- Scapular pulls — 2×10
Week-by-week progression
Week 1 learn tension → Week 2 add negatives → Week 3 reduce jump help → Week 4 test max quality chin-up.