Program Description
A focused session designed to build the strength, explosiveness, and technique required for bar muscle ups. The workout combines heavy pulling strength, explosive movements, and transition practice to develop both raw power and skill. Warm-up: Shoulder mobility and scapular activation Strength: Weighted pull-ups (RPE 7–8), bar dips (RPE 7–8) Power: Explosive chest-to-bar pull-ups (RPE 8–9), explosive push-ups
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Muscle & Sculpting
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedSep 02, 2025 09:20
- Last EditedSep 06, 2025 10:34
Summary
Embark on a transformative 12-week journey with the Muscle Up Progression program, designed to elevate your strength and skill in bodyweight training. Committing just one day a week, you'll focus on essential movements like burpees, pull-ups, and dips, culminating in the impressive muscle-up. This program is perfect for those looking to enhance their full-body strength and master advanced calisthenics techniques—all from the comfort of home. Get ready to challenge your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Lats
34.3%
Upper Back
27.1%
Chest
11.6%
Biceps
11%
Triceps
11%
Other
2.8%
Front Delts
2.2%
