Muscle Up

Muscle Up Specialization

Specific plan to achieve your first Muscle Up or improve your technique. Includes explosiveness, transition and dip strength work.

Intermediate-Advanced 4 days/week 180 min/week 20 exercises

Plans

The full week

Every exercise links to its entry with the animation and detailed execution.

45 min · Alta

exercises	Sets	Reps	Rest
Pull-ups	5	8, 8, 8, 8, 8	120s
Explosive Pull-ups	5	5, 5, 5, 5, 5	120s
Scapula Pulls	4	12, 12, 12, 12	60s
Negative Pull-ups	3	8s, 8s, 8s	90s
Isometric Pull-up	3	10s, 10s, 10s	60s

45 min · Alta

exercises	Sets	Reps	Rest
Dips on Bars	5	12, 12, 10, 10, 10	120s
Dips on Straight Bar	4	8, 8, 8, 8	120s
Russian Dips	4	6, 6, 6, 6	120s
Close Push-ups	3	12, 12, 12	60s
Floor Triceps Extensions	3	15, 15, 15	60s

45 min · Alta

exercises	Sets	Reps	Rest
Strict Muscle-up	5	3, 3, 3, 3, 3	180s
Commando Pull-ups	4	8, 8, 8, 8	120s
Chin-ups	4	10, 10, 10, 10	90s
Typewriter Pull-ups	3	4, 4, 4	150s
L-Sit Pull-ups	3	6, 6, 6	120s

45 min · Alta

exercises	Sets	Reps	Rest
Band-assisted Pull-up	5	6, 6, 6, 6, 6	120s
Jump Squats	4	15, 15, 15, 15	90s
Toes to Bar	4	8, 8, 8, 8	90s
Hollow Body Hold	3	30s, 30s, 30s	60s
Ring Dips	3	10, 10, 10	120s