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Athletes doing pull-ups on the red bars at the TripleOneBars gym at night, TripleOne boxes beneath them.

TripleOneBars Coaching

Built for
the bar.

A real coach writes your training and follows every session.

Start training

First pull-up to muscle-up.

Every athlete starts on a rung. Your coach reads where you are and writes the work that moves you to the next one.

  1. Dead hang, negatives, rowsWarriors
  2. Your first strict pull-upWarriors
  3. Full dips, chin-ups, first loadsSpartans
  4. High pulls, jumping muscle-upsSpartans
  5. Your first muscle-upLegends
  6. Weighted, unbroken, three waysTroy
  • A young athlete pulling his chin over the bar at sunset.
    First pull-up
  • An athlete holding a freestanding handstand on the gym mats.
    Handstand
  • A line of athletes doing pull-ups with weight plates hanging from their belts.
    Weighted pull-ups

A coach on the other side.

  1. Send one WhatsApp message.

    Sign up with your number and send the code we give you. Tell us your goals and any injuries.

  2. A coach writes your training.

    Your coach talks to you, places you on your rank and programs every session for it, then adjusts it week by week.

  3. Train it in the app.

    Tick each exercise as you go and leave a note on how it felt. Your coach sees every session you log.

The TripleOneBars app's workout screen: a Pull Power session split into warm-up and a four-round strength routine, each exercise with its sets, reps and rest, three of six ticked off.
The workout screen athletes train from. Sample session.

So where are you today?

Warriors

Foundation · week 1

Push · Pull · Core

  1. Push-ups12 · 10 · 8 · 6, with 10s holds halfway down and at the top
  2. Australian pull-ups8 after 4 negative pull-ups, 4 sets
  3. Knee raises12 a minute, with bench dips, in a 15-minute EMOM
  4. Plank30s, after dead bugs and side planks, 3 rounds

Bodyweight only · rest 1 to 2 min

Spartans

Intermediate · week 1

Loaded · Dips · Explosive

  1. Weighted pull-ups5 with a 5s hold at the top, 3 sets, 2.5 to 20 kg
  2. Dips15 · 9 · 6, with push-ups between
  3. Diamond push-ups10 a minute with 10 straight bar dips, 10-minute EMOM
  4. Jumping muscle-ups2 to 4, 5 sets, after high pulls

Your coach sets the load · rest 1 to 2 min

Legends

Advanced · week 1

Muscle-ups · Bar · Core

  1. Muscle-ups2 × 4 sets, then 4 × 3, then 6 × 2
  2. Pull-ups5 after a 10s hold, then 15 push-ups, 3 rounds
  3. Straight bar dips10 after diamond and regular push-ups, 3 rounds
  4. Toes-to-bar15 · 10 · 5, with 20s hollow holds between

Bodyweight · every rep clean, or the set ends

Troy

Elite · week 1

Weighted · Grip · Endurance

  1. Muscle-up + dips+10 kg: 1 muscle-up, 10 to 20 dips, 1 muscle-up, never leave the bar
  2. Three-grip pull-upsClose, regular and wide, 15 each, unbroken
  3. Sphinx push-ups10, after 30 push-ups, three-way holds and 2 muscle-ups
  4. Straight-arm plank5 minutes, unbroken

Rest 2 to 4 min between chains

A few exercises from each rank's first week. Your coach writes your whole week.

TripleOneBars athletes and coaches together in front of the gym's chalkboard.
The TripleOneBars crew

Your first week is one message away. Start training