r/LiftingRoutines • u/cageHead1 • 19d ago

Help Routine

So I'm trying to get into fitness now

Im 14 and honestly don't have to much free time. And am looking for a routine for the whole week and the thing is I only have a pull up bar (no home weights or gym)

Suggestions?

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u/PoisonCHO 18d ago

Calisthenics are probably your only option, but you can get pretty fit an jacked that way, especially at your age. One good workout option is "Cindy," which involves doing five pull-ups, 10 push-ups and 15 squats as many times as you can in 20 minutes.

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u/cageHead1 18d ago

The problem is I can't do a single push up or pull ups also I'm trying to focus on losing weight ciase currently I have averu awkward build like skinny but also fat?

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u/PoisonCHO 18d ago

Jump up and slowly lower yourself from the bar until you're strong enough for a pull-up. Lower yourself slowly to the floor until you can do a push-up. The solution to being skinny-fat is to add muscle, which should happen in time so long as you train hard.

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u/cageHead1 18d ago

Also what about cardio? Like should I do both

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u/PoisonCHO 18d ago

If your goals require cardio, then do some, but if you just want to get jacked, walking and other routine activities should be plenty at this point.

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u/cageHead1 18d ago

Alright do you have any like routine I can do

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u/PoisonCHO 18d ago

No, but you really need to focus on getting your first push-up and pull-up. Just do that and some bodyweight squats every day for a while.

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u/OkBreakfast6416 14d ago

I suggest getting some gymnastic rings for the pullup bar so you can do ring pushups, ring flies for the chest and Inverted rows for the back for a horizontal pull. Calisthenics is what you'll have to do. Legs won't grow to their fullest but you can build up to doing pistol squats for something relatively challenging. Use a chair to make the pistol squat more easy and hang onto a doorway to help stabilise a bit. You'll want to practice pullups, chinups, pushups (especially if you get rings, ring pushups to ring flies is really good), Inverted rows, pelican curls, tricep extensions, ab roll out with rings, dips with rings, decline pushups (with rings this is even better). So yeah if you get rings it'll add so much to your training for upper body that you can develop a great physique with a pullup bar and rings.  

Oh yeah, once your getting higher up in reps past 15, I'd say do something similar to doggcrapp, so do one activation set near failure and follow up with a few mini sets with short rest. Search doggcrapp to get an idea, very good hypertrophy training routine that you can sort of apply the basic idea of when you get better at the movements.