30 Day Pull Up and Dip Challenge

Gym | Challenge | Beginner: 30 Days

This 30-day challenge is designed for beginners to enhance their upper body strength and muscular endurance. The workout includes pull-ups, rear pull-ups, and triceps dips to target the back, biceps, and triceps. By progressively increasing the number of repetitions over 30 days, you will build both strength and stamina. Join the challenge to achieve new fitness milestones and set the foundation for advanced bodyweight exercises. Remember to maintain proper form and utilize different grips to target specific muscle groups effectively. Consult your trainer for personalized modifications and recommendations for recovery and nutrition.

Preview Workout

Fitwill

Log Workouts, Track Progress & Build Strength.

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Day 1

This intense upper body workout is designed to build strength and muscle endurance in the triceps and back. The triceps dips target the triceps, chest, and shoulders, while pull-ups engage the back, biceps, and shoulders. Rear pull-ups further focus on the upper back and rear deltoids. Perform 3 sets of 10 reps for triceps dips, 3 sets of 5 reps for regular pull-ups, and 3 sets of 5 reps for rear pull-ups. To maximize the effectiveness of this workout, focus on maintaining proper form and controlled movements throughout each exercise. Remember to engage your core for stability and avoid swinging or using momentum to complete the reps. Rest for 1-2 minutes between sets to allow for adequate recovery. Incorporate this workout into your routine to enhance upper body strength and muscular definition.

1. Triceps Dip: 3 sets • 10 reps

2. Pull-up: 3 sets • 5 reps

3. Rear Pull-up: 3 sets • 5 reps

Day 2

Get ready to challenge your upper body with this intense workout. Start with triceps dips to target the back of your arms. Position your hands shoulder-width apart on a stable bench or chair with your legs extended out in front. Lower your body by bending your elbows until your upper arms are parallel to the floor, then press down to straighten your arms. Next, move on to pull-ups. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Pull yourself up until your chin is over the bar, then lower yourself back down. This exercise will work your back and arms. For the last part of the workout, perform rear pull-ups to strengthen your upper back. Hang from the bar with an overhand grip and pull your chest towards the bar, focusing on using your back muscles. Aim for consistent form and controlled movements throughout. Take 60-90 seconds of rest between each set to maintain the quality of each exercise.

1. Triceps Dip: 3 sets • 10 reps

2. Pull-up: 3 sets • 5 reps

3. Rear Pull-up: 3 sets • 5 reps

Day 3

This workout routine is designed to target the triceps and back muscles. It consists of three sets of triceps dips, with 10 reps per set. Triceps dips are a powerful compound exercise that not only works the triceps but also engages the chest and shoulder muscles. The next exercise is pull-ups, which are excellent for building upper body strength. With three sets of 5 reps, this exercise challenges the back, shoulders, and arms. Finally, the workout includes rear pull-ups, also performed for three sets of 5 reps. Rear pull-ups primarily target the upper back, particularly the latissimus dorsi, contributing to a balanced and well-rounded back workout. This routine is suitable for individuals looking to enhance arm and back strength, as well as those aiming for improved muscle definition in these areas.

1. Triceps Dip: 3 sets • 10 reps

2. Pull-up: 3 sets • 5 reps

3. Rear Pull-up: 3 sets • 5 reps

Day 4

This workout focuses on building upper body strength and targeting the triceps and back muscles. The triceps dip is an effective exercise for improving triceps strength and stability. By performing 3 sets of 10 reps, you will engage the triceps, shoulders, and chest, while also improving overall arm strength. Pull-ups are a classic exercise for developing upper body strength, particularly targeting the back, shoulders, and arms. By performing 3 sets of 5 reps, you can improve your grip strength and increase muscle mass in the upper body. Rear pull-ups are an excellent way to target the rear deltoids and improve overall back strength. They also engage the biceps and forearms, providing a comprehensive upper body workout. By including 3 sets of 5 reps in your routine, you will see improvements in your upper body strength and muscle definition.

1. Triceps Dip: 3 sets • 10 reps

2. Pull-up: 3 sets • 5 reps

3. Rear Pull-up: 3 sets • 5 reps

Day 5

This workout is designed to target your triceps, biceps, and back muscles, helping you build upper body strength and definition. The triceps dip is a fantastic exercise that primarily works the triceps, chest, and shoulders. It also engages your core muscles for stability and balance. Performing 3 sets of 10 reps will push your muscles to the limit, promoting muscle growth and strength development. Pull-ups are an excellent compound exercise, engaging multiple muscle groups including the latissimus dorsi, biceps, and forearms. By incorporating this challenging exercise into your routine, you'll see great improvements in upper body strength. The rear pull-up is an effective exercise for targeting the upper back and rear shoulder muscles. It helps improve posture, scapular retraction, and overall back strength. By completing 3 sets of 5 reps, you'll be able to build the strength and endurance needed for a well-defined back. Remember to maintain proper form and control throughout each exercise, and always listen to your body. As your strength and endurance improve, consider gradually increasing the sets and reps for continued progress and development.

1. Triceps Dip: 3 sets • 10 reps

2. Pull-up: 3 sets • 5 reps

3. Rear Pull-up: 3 sets • 5 reps

Day 6

This workout is designed to target the triceps and back muscles, helping to build strength and definition. The triceps dip is an excellent exercise for isolating the triceps and developing upper body strength. Performing 3 sets of 10 reps will help to enhance muscle endurance and promote triceps growth. Pull-ups are an effective compound exercise that engages multiple muscles in the upper body, including the back, biceps, and forearms. By incorporating 3 sets of 5 reps, you will challenge your upper body strength and improve overall muscle tone. Rear pull-ups specifically target the muscles of the back, creating a strong and defined upper back. Including 3 sets of 5 reps will help to improve posture and enhance back strength. To maximize the benefits of this workout, it's important to maintain proper form and technique throughout each exercise. Focus on controlled movements and engage the targeted muscles for optimal results.

1. Triceps Dip: 3 sets • 10 reps

2. Pull-up: 3 sets • 5 reps

3. Rear Pull-up: 3 sets • 5 reps

Day 7

Looking to build serious upper body strength? This workout will challenge and transform your triceps, lats, and biceps. The triceps dips target the triceps and shoulders, helping to build muscle and increase upper body strength. Pull-ups are an effective compound exercise that engage multiple muscles, including the back, biceps, and forearms. Incorporating rear pull-ups further targets the rear delts and upper back muscles, promoting better posture and overall upper body strength.

For an effective workout, start with a proper warm-up to prepare your muscles and joints. Perform each exercise with proper form and control to maximize benefits and prevent injury. Rest for one to two minutes between sets to ensure adequate recovery. Remember to stay hydrated and maintain a balanced diet to support muscle growth and recovery. With dedication and consistency, this workout can help you achieve impressive upper body strength and definition.

1. Triceps Dip: 3 sets • 10 reps

2. Pull-up: 3 sets • 5 reps

3. Rear Pull-up: 3 sets • 5 reps

See the full workout in the Fitwill app.

Details

Related Workouts

Chest Gains at Home: Dumbbell-Only Floor Chest Workout for Strength & Definition

Build a powerful chest using only dumbbells and floor space. Perfect for home or minimalist training with 4 focused chest-building exercises.

Gym | Single Workout | Beginner: 4 exercises

Total Cable Back Workout: 4 Effective Pulling Exercises for Strength & Definition

Sculpt your back with this 4-exercise cable-only workout designed to boost strength, improve posture, and build muscle definition.

Gym | Single Workout | Beginner: 4 exercises

Sculpt Strong Shoulders: Full Cable Shoulder Workout for Muscle Definition

Target all three deltoid heads with this focused cable-only shoulder workout. Perfect for muscle definition and improved shoulder strength.

Gym | Single Workout | Beginner: 4 exercises

View All Workouts