6 Power Tower Workout Plans

Once you’ve bought your power tower, now it’s time to figure out how to use it. In this article I’m going to give you 6 power tower workout plans.

I’m sure your power tower came with a manual. Beside showing you how to assemble your power tower, it also promised you some workout routines.

I hope you weren’t disappointed too much by the “workout routines.”

So far, every manual I’ve seen doesn’t have any routines. At the most, they may explain how to do a pull up and dips.

But we all know just doing some dips and pull ups is not a workout.

I’ve dug around on the internet and found a few power tower workout routines. At the end of this article I’ll also share with you a routine I’ve developed.

Related articles:

Are you still in the market for a power tower? Then you’ll want to read my power tower reviews.

Here’s 12 reasons why you should do pull ups every workout.

Don’t miss my article about 5 pull up variations for beginners. Perfect if you’re struggling to do pull ups.

Do you want to do the perfect pull up? You’ll find out how here.

woman doing pull up

Routine #1

This routine is from abmachinesguide.com.

Walter writes:
The number of sets and repetitions depends on your fitness level. But try to do at least 3 sets. Some movements are harder while others are lighter so you will need to find out the number of reps yourself.

Here are the suggested exercises and the number of repetitions:

  • Push ups – minimum 10 reps
  • Wide grip pull ups – minimum 5 reps
  • Dips – min. 5 reps
  • Reverse grip pull up – min. 5 reps
  • Body weight squat – min. 10 reps
  • Hanging knee raises – min. 10 reps

Rest a maximum of two minutes between sets. Try to do 3 sets.

Routine #2

I found this power tower circuit workout at best-powertower.com.

Try to do 2 or 3 sets:

  • Push ups – least 12 reps.
  • Wide hold pull ups – least 7 reps
  • Dips – min. 7 reps
  • Reverse grasp pull up – min. 7 reps
  • Body weight squat – min. 12 reps
  • Knee raises – min. 18-20 reps

As you can see, other than the suggested minimum number of repetitions, Routines #1 and #2 are identical.

pull up bar

Routine #3

I found this power tower workout plan in the description of a YouTube video:

  • Push Ups – Do as many push ups as you can for 30 seconds
  • Rest for 30 seconds
  • Dips – do as many dips as you can for 30 seconds
  • Rest for 30 seconds
  • Leg Raises – do as many leg raises as you can for 30 seconds
  • Rest for 30 seconds
  • Wide Grip Pull Up – do as many pull ups as you can for 30 seconds
  • Rest for 30 seconds
  • Reverse Grip Pull Up – do as many pull ups as you can for 30 seconds
  • Rest for 30 seconds
  • Sit Ups – do as many sit ups as you can for 30 seconds

Rest for 1 to 2 minutes, start again.

They don’t say how many circuits you should do, so I would suggest start with 2 or 3 at the beginning.

Let me make two other points about this circuit workout.
1. I disagree with doing pull ups and immediately following that exercise with reverse grip pull ups (chin ups). Why? Because both movements put a lot of stress on the biceps.

2. I’m not a fan of sit-ups. Yes, when I was in the Marines we did many, many sit-ups. However, they put a lot of stress on the lower back without a lot of benefit for the abs.

Routine #4

This routine is from fitbodybuzz.com.

This is their suggested intermediate / advanced power tower workout:

  • Pull ups – 12 reps
  • Sit ups – 30 reps
  • Chair dips – 20 reps
  • V Sit ups – 15 reps
  • Push ups – 15 reps
  • Chin ups – 10 reps
  • Plank – 45 seconds
  • Prisoner squats – 15 reps
  • Decline push ups – 15 reps

Rest then repeat the circuit for a total of 4 cycles.

woman doing a regular plank

Not to beat a dead horse, but I would substitute a plank for the sit ups. Sit ups are hard on your back.

Don’t believe me? Then take a look at what Harvard Health has to say:

One reason is that sit-ups are hard on your back — they push your curved spine against the floor and work your hip flexors, the muscles that run from the thighs to the lumbar vertebrae in the lower back. When the hip flexors are too strong or too tight, they tug on the lower spine, which can create lower back discomfort.

Routine #5

This power tower workout is from homefitnessinsider.com.

Alex, the author of the article, offers 3 levels for each exercise. Here is what Alex calls the “light” level:

  • Leg Raises – 3 sets of 10, rest for 1 minute
  • Chin Ups – 3 sets of 1 – 5, rest for 1 minute
  • Dips – 3 sets of 1 – 10, rest for 1 minute
  • Push Ups – 3 sets of 1 – 10, rest for 1 minute
  • Hold (captain’s chair) – 3 sets of 10 – 30 seconds, rest for 1 minute

Routine #6

As promised, here is my suggested power tower workout routine.

When I looked for power tower workouts online, I was mostly disappointed with what I found.

Most of the circuits I found only listed the exercises you can do on a power tower.

It’s true that a power tower is an important piece of equipment for your home gym. However, the exercises you do on a power tower emphasize your upper body.

I like to do workouts that combine upper body and lower body movements. Alternating upper and lower body exercises gives your muscles more time to recover so you can do more repetitions in each set.

Also, I’m a big fan of HIIT (high intensity interval training) workouts based on time. This helps you avoid doing more repetitions than your body is ready for.

So, here is my suggested HIIT Power Tower Workout.

Do each set for 20 seconds followed by a 10 second rest interval:

  • Pull ups – 4 sets
  • Bodyweight Squats – 4 sets
  • Push ups – 4 sets
  • Jumping Jacks – 4 sets
  • Dips – 4 sets
  • Plank – 4 sets
  • Vertical Knee Raises – 4 sets

One time through this circuit will take you 14 minutes.

Routine #6 Variations

There are many variations you can try with this workout.

You can increase the time interval from 20 seconds to 30 or 40 seconds. If you do, then you should probably also increase the rest interval.

You can do this circuit more than one time or add more sets to each movement.

Another variation would be to add additional movements. Remember to keep alternating upper body and lower body exercises.

For example, at the end you could add:

  • Alternating Lunges – 4 sets
  • Chin ups – 4 sets

This small addition would make the total workout 18 minutes long.


There you have it, 6 power tower workout routines.

If you need help doing any of the suggested exercises, look at my Exercise Videos posts.

Shlomo Skinner

I'm the one who writes most of the posts here at Fitnessator. I'm a former US Marine trying to stay in shape. I enjoy using different fitness equipment as well as body weight exercises and eating lots of healthy greens.