Bodyweight back program: build a back with pull-ups
Bodyweight-only back workout program: pull-ups, Australian pull-ups, dead hang. 8-week progression, no equipment.
Why this program?
The back is one of the muscle groups that respond best to bodyweight training. Pull-ups, Australian pull-ups (row) and their progression variants cover 90% of what's needed to build a wide, strong back. This program uses pull-up variants (wide grip, narrow grip, chin-ups) to hit every back angle.
Related keywords
Key exercises
| Exercise | Sets | Reps |
|---|---|---|
| Wide-grip pull-ups | 4 | 5–10 |
| Chin-ups | 3 | 6–10 |
| Australian pull-ups | 4 | 10–15 |
| Archer pull-ups | 3 | 4–6/side |
| Dead hang | 3 | 30–60s |
| Front lever progression | 3 | Max hold |
* This program is an example. Your adaptive ForgeSport program is generated based on your level, equipment and specific goals.
Progression over 8 weeks
60–65% 1RM
Master range of motion and control on every rep. Do not load yet.
70–75% 1RM
Add +2.5 kg once all reps clear across 2 consecutive sessions.
75–80% 1RM
Aim for the top of the rep range. Add one set on compounds.
80–85% 1RM
Reduce reps, push loads on the main lifts.
60% 1RM
Active recovery. Prime the next progression block.
Progressive overload principle
Add load whenever you clear all prescribed reps across 2 consecutive sessions. For compounds: +2.5 kg. For isolation: +1–2 kg. That's the only principle that guarantees continuous progress.
Frequently asked questions
How many pull-ups to progress?
3 sets of 8–12 clean reps per session. Once you can do 12+, add load (weight belt) or move to a harder variant (archer pull-ups, one-arm progression).
Do I need a pull-up bar?
Very useful. A doorway bar (no drilling) or a wall-mounted bar covers most needs. Budget: $20–100 depending on the setup.
What if I can't do any pull-ups?
Start with Australian pull-ups (row under a bar) + assisted pull-ups (band). First strict pull-up target: 4–8 weeks of regular work.
ForgeSport: Adaptive program
Generate your personalized program
5 questions. Program generated in 30 seconds. Adapts every week to your real performance, with a BioSwitch (one-tap biomechanical alternative) on every exercise.
Level · Goal · Equipment · Frequency · Known injuries