Looking to build a powerful chest and back without setting foot in a gym?
This high-rep, bodyweight-only routine from Men’s Health fitness editor Andrew Tracey challenges your entire upper body in under 30 minutes.
With just pull-ups and dips, you’ll target your chest, back, arms, and even forearms using a brutal descending rep ladder that ramps up intensity fast.
Whether you’re lacking equipment or just want a fast and effective push-pull session, this 150-rep routine delivers real results.
Try it once, and you’ll come back for more — especially once you start chasing your finishing time.
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The 150-Rep Chest and Back Bodyweight Workout
This minimalist workout uses just two movements — pull-ups and dips — performed in a 25-20-15-10-5 descending rep scheme. That totals 75 reps of each, or 150 reps per session.
After a proper warm-up, start a timer and jump in. Your only equipment needs are a pull-up bar and a dip station or parallel bars. If you’re advanced, you can scale up with a weighted vest or dip belt.
The Workout Structure
Here’s the full breakdown:
- 25 pull-ups
- 25 dips
- 20 pull-ups
- 20 dips
- 15 pull-ups
- 15 dips
- 10 pull-ups
- 10 dips
- 5 pull-ups
- 5 dips
You’ll complete all reps of one movement before switching to the next. This allows you to fully focus on each exercise and push the target muscles to fatigue.
Rest-Pause Method: Push to Failure
This plan uses what’s known as ‘rest-pause’ sets — performing as many reps as possible until close to failure, taking a short breather (just a few deep breaths), and jumping back in to finish the remaining reps.
This style of training maximizes muscle fatigue without requiring long sessions. Fatigue builds quickly, especially during the higher-rep rounds, and that’s where the gains happen.
You might start with sets of 8–10, but by the time you’re on the 20- or 15-rep rounds, don’t be surprised if you’re grinding through doubles or singles — and that’s exactly the point.
Why This Workout Works So Well
This superset utilizes a classic push-pull combo, hammering your chest and triceps with dips and your back and biceps with pull-ups. Together, they generate massive muscle activation through high volume and minimal rest.
It’s also scalable. If you’re not strong enough to complete the reps unassisted, use bands or do negatives. If you’re advanced, add weight. This workout evolves with you.
Your finishing time also becomes a personal benchmark. Each time you repeat the workout, aim to finish faster, rest less, or perform bigger rep chunks — all without compromising form.
Form Tips for Pull-Ups and Dips
Proper form is crucial not just for building the right muscles but also for protecting joints and maximizing results. Here’s a form checklist for each movement.
Pull-Up Technique
- Use a shoulder-width overhand grip
- Engage your lats by pulling your shoulder blades down and back
- Drive your elbows down toward your sides — think “elbows into your pockets”
- Lift until your chin clears the bar, then lower under control
- Avoid swinging or kipping to keep tension on the muscles
Dip Technique
- Begin at the top with arms locked out
- Lean slightly forward to shift emphasis onto your chest
- Lower slowly until your upper arms pass parallel or a deep stretch is felt in the pecs
- Pause momentarily at the bottom before pressing back up powerfully
- Keep your core tight and legs stable throughout
Make technique your priority. Compromising form to shave seconds from your finishing time will diminish results and increase injury risk.
How Often Should You Do This?
This isn’t an everyday plan — your muscles need time to recover from high-volume work. Twice a week is typically ideal, especially when paired with complementary lower-body or cardio sessions on alternate days.
If you’re new to this style of training, start with 2 rounds using a 15-12-9-6-3 scheme, and gradually build up to the full 150 reps over a few weeks.
“Bodyweight work can humble even the strongest gym rats,” Tracey explains. “This workout forces you to push physical limits using nothing but gravity and grit.”
The Final Word
When done right — with full range, tight form, and minimal rest — this bodyweight finisher doesn’t just build a bigger chest and stronger back. It builds resilience, discipline, and serious grit.
No gym? No excuses. Just you, the bar, the bars — and 150 brutally effective reps.
