Calisthenics B — Pull Focus
Pull-focused calisthenics day. Pull-ups, chin-ups, inverted rows, scapular pull-ups, dead hang. Build toward muscle-up progression. ~50 min, 5 movements.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Pullups Strict pull-ups. Progress to weighted when bodyweight reps >8 at RPE 8. 4 × 6 · rest 2 min | 4 | 6 | 2 min |
| 02 | Chin-Up Underhand grip — bicep emphasis. 3 × 6 · rest 1:30 | 3 | 6 | 1:30 |
| 03 | Inverted Row with Straps Horizontal pull from rings or TRX. Body angle adjusts difficulty. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 04 | Scapular Pull-Up Hang from bar; pull shoulder blades down without bending elbows. Builds the foundation for clean strict pull-ups. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 05 | Hammer Curls DB hammer curls if available — direct bicep + brachialis volume. Skip if no DBs. 2 × 10 · rest 1 min | 2 | 10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
All strict, all full range — dead hang to chin over the bar, no kipping or swinging. Progress by adding load (belt or dumbbell) once bodyweight pull-ups exceed 8 at RPE 8, then move toward archer and one-arm work; scale down to band-assisted or inverted rows if you can't hit the target reps clean. Hold the order: hardest vertical pulls while fresh, then horizontal and scapular work. Adjust body angle on inverted rows to match the listed effort. Skip the hammer curls if no dumbbells are available.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Calisthenics B — Pull Focus template?
All strict, all full range — dead hang to chin over the bar, no kipping or swinging. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Calisthenics B — Pull Focus, and how long does it take?
Calisthenics B — Pull Focus runs 5 movements and about 15 working sets, roughly 49 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Pull Focus version different?
Calisthenics B — Pull Focus is the pull focus cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight