PULL Workout Calisthenics Routine For ALL LEVELS (Follow Along)

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This will be the first workout routine of a Split Training schedule that you can follow to target all the different movement patterns that there are in Calisthenics (Pull, Push & Legs). Let's start with a pulling routine today to work both on strength, endurance, explosiveness and muscle building. You can do this workout both on circuit style or reps & sets (Watch my latest video to understand the pros & cons of both methods). Here is the routine in both approaches of training:

PULL CALISTHENICS ROUTINE - REPS/SETS

Explosive pull ups (4-6x reps) - 5x SETS
Tuck Front Lever raises (8x reps) - 3x SETS
Wide/Close grip pull ups (8/8x reps) - 3x SETS
Reverse flies (10x reps) - 3x SETS
Single arm body rows (8x reps e/s) - 3x SETS
Slow chin up (20/20/20x secs) - 1x SINGLE SET
Ring curls (10x reps) - 4x SETS

-Perform each exercise for the recommended amount of REPS.
-Rest 30-90 seconds between each exercise.
-Repeat each exercise for the recommended amount of SETS.
-Rest as needed in between exercises (1-2 minutes recommended)

PULL CALISTHENICS ROUTINE - REPS/SETS

Explosive pull ups (4-6x reps)
Tuck Front Lever raises (8x reps)
Wide/Close grip pull ups (8/8x reps)
Reverse flies (10x reps)
Single arm body rows (8x reps e/s)
Slow chin up (20/20/20x secs)
Ring curls (10x reps)

-Perform each exercise for the recommended amount of REPS.
-Little to no rest in between exercises.
-Rest as needed in between each CYCLE (2-3 minutes recommended).
-Repeat full routine 3-4x CYCLES.

NOTES:
-If working towards strength, reps & sets training will work best.
-Reps/Sets & number of cycles are there for guidelines. Adjust the numbers to your level.
-Recommended routine frequency: 2-3x/week.

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[gbass]

4:04 Explosive PUs
6:30 Tuck Front Lever Raises
9:54 Close/Wide Grip PUs
12:42 Reverse Flies
15:27 Single Arm Body Rows
18:57 Slow Chin Up
22:00 Ring Curls

[teengroot]

Jeez the quality of your content is amazing, so glad I stumbled across your channel Gabo

[footballsfirst]

Makes an introduction and actually writes when the workout starts so you don't have to scroll down the comments. Another reason why I love this guy

[jonyclapes]

Now a push workout video just like this would be amazing

[sonquan]

I've been following you since your ThenX days. Now, just you only. Your turorials are outstanding and your perspective on yoga opened my eyes. Thank you so much G, really hope to be like you or somewhere close one day.

[tony_sw]

Awesome content Gabo! I love it. I have to say leaving THENX and doing something on your own was the best thing, you are sooo good, great character too. I have been training a lot for the last 3 years only calisthenics and I feel like you give me knowledge and motivation to keep going. Me and my girl also follow your yoga advice and routines. We are recommending you to people that we admire and of course we support your work. Your channel will grow so much as time passes you will see! Much love man!!

[landwirtschaft]

Switching to P/P/L with the help of your videos allows me to work out daily (which i already did, but i was kinda plateauing because i was doing full body and could never go high intensity and that almost destroyed my motivation in the last weeks). And those daily work outs became so important to me, cause they help me massively with my depression by setting a more stable mood for the day. Thanks a lot for your work, i really appreciate this big time! <3

[tomasgarciamartinez]

I'm confident this will become the top channel for calisthenics, hope he gets enough support until then. Top quality content.

[MegadexGamesPro]

Hey Gabo! I recently found your channel and it its really amazing! The content of your videos are always the best and very useful. Actually I want to get the Front Lever so I wanted to know if you can make a video about the Front Lever and the progressions and how to train for it, I really like your content and now I'm learning a lot. Thanks!

[devdhruv]

Thank you so much Gabo! Your videos (particularly the pistol squat one) have helped me start calisthenics and my strength and flexibility has improved a lot!

[mekkihd]

I do not know you personally, but I know you from social Media and the best thing you did you separated from your oldest team and there is no need to mention someone in particular and the best thing in you focused on something trying to facilitate the information in explaining and providing the content of the matter in the easiest picture 👌👌

[jeffsmith]

I really like the Ring workouts! Another great video Gabo!

[brandonx]

This channel is pure gold. I'm a little overwhelmed by such high quality information and content.

[anwarbraham]

thanks for the great content, a really underrated channel, but who cares you're already a leader in the calisthenics/fitness world

[animexchill]

wtf. Your video looks crystal clear n aesthetic af. God damn this quality is soooo good

[GGXGGX]

Holy shit 1, 5k likes and 1 dislike! That's a huge rate mate, Nice edition and dedication bro you're growing fast.

[johnwig]

Gabo Saturno is underrated. The best in depth tutorials ive seen. This channel deserves to have a million loyal subs man.

[russellcharleston]

Hi just found your videos and after 6 months of callisnetic training your videos are so insightful thank you. What A humble gentleman

[glendizer]

I've completed the routine this morning : it's just perfect.
My back and my biceps were truly lit up !
Now the next step is to show us a great PUSH workout routine 😉 💪 Thanks Gabo !

[yoskar]

Calisthenics and Yoga? Great quality content? Good explanation and set up plan? Not to mention, honesty and good character? Definitely earned another subscriber! :D Keep up the amazing work man!👏🙌