Park Bars
Eight weeks on the bars at the park — dips, pull-ups and rows, three days a week.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- Dip bars, a pull-up bar and a low bar for rows — an outdoor rig or a power tower has all three.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Push
- Dip or Bench Dip 4 × 8
- Push-up 4 × 12
- Incline Push-up 3 × 15
- Plank 3 × 45 sec
Elbows close and torso tall on the dips — depth is to a right angle, not to the shoulders’ limit. Two minutes between bar sets.
Day 2 Pull
- Pull-up or Assisted Pull-up 4 × 6
- Inverted Row 4 × 10
- Chin-up 3 × 6
- Hanging Leg Raise 3 × 10
Rows on the low bar: the flatter your body, the harder the row — walk your feet forward to make it harder, back to make it easier.
Day 3 Legs
- Bodyweight Squat 4 × 20
- Walking Lunge 4 × 12 steps
- Step-up 3 × 10 each
- Single-Leg Glute Bridge 3 × 12 each
- Side Jackknife 3 × 10 each side
Legs carry the volume the bars cannot load — long sets, short rests, every rep to full depth.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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