SpecialThe After School Bar
A pull-up bar session inspired by the kids who got strong on a school playground. Five sets of chin-ups open it, then wide-grip and commando pull-ups attack the lats and upper back from three grip angles, inverted rows fill in the horizontal pull, and hanging knee raises plus a dead hang finish the core and grip.
The After School Bar at a glance
- Level
- Intermediate
- Duration
- 35 minutes
- Exercises
- 6
- Estimated burn
- ~400 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Back, Biceps, Forearms, Core, Shoulders
- Category
- Special
- Made for
- Everyone
- Price
- Free
6 exercises in The After School Bar
- 5 × 8
- 4 × 8
- 3Commando Pull Up4 × 10
- 4 × 12
- 5Hanging Knee Raise4 × 15
- 6Dead Hang3 × 45
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run The After School Bar
All you need is a bar. Rest 90 seconds between pull-up sets so the reps stay clean — bad reps here just fry your elbows. Use a band or feet-assisted reps if a set drops below five. The closing dead hang is the honest test: 45 unbroken seconds means your grip kept up with your back.
The After School Bar — questions
How long does The After School Bar take?
About 35 minutes from the first set to the last. The session contains 6 exercises and burns roughly 400 kcal for an average trainee.
What equipment do you need for The After School Bar?
Bodyweight, plus a bar or bench for a few movements. The session is built around Chin Up, Wide Grip Pull Up, Commando Pull Up and more, and every exercise comes with a demo video in the GymiaFit app.
Is The After School Bar suitable for beginners?
The After School Bar is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does The After School Bar work?
Back, Biceps, Forearms, Core, Shoulders. 6 exercises, starting with Chin Up, Wide Grip Pull Up, Commando Pull Up.
Is The After School Bar free?
Yes. The After School Bar is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of The After School Bar into the GymiaFit app — free, no account tricks, no paywall.
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