Short answer: Alternate 3–5 sets of push-ups with assisted or full pull-ups, keeping one to three reps in reserve. Add lower-body and core work elsewhere in the week for a balanced program.
Beginner workout
| Exercise | Sets × reps |
|---|---|
| Incline push-up | 3 × 6–12 |
| Band-assisted pull-up | 3 × 3–8 |
| Bodyweight row | 3 × 6–12 |
Intermediate workout
Alternate 4 sets of 8–15 push-ups with 4 sets of 4–10 pull-ups. Rest 90 seconds between exercises and add difficulty only when all sets remain controlled.
Why pair them?
Push-ups train chest, triceps and front shoulders. Pull-ups emphasize lats, upper back and elbow flexors. Neither alone covers legs or every shoulder function.
Progression
Use harder push-up variations and gradually reduce pull-up assistance. Add the full-body home workout for legs and hips.
Let the push sets drive the quest
Use RepSaga for the push-up portion, then keep pull-up work in your broader training log for honest balance.
Frequently asked
Can I do push-ups and pull-ups every day?
Hard daily sessions may limit recovery. Two to four balanced sessions weekly is a practical starting point.
Which should I do first?
Start with the movement that matters most to your goal, or alternate them.