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Muscle up progression

by Epigon1

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

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 02, 2025 09:20
  • Last Edited
    Sep 02, 2025 11:00
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%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Pull-Up (Bodyweight)
5
3 reps
RPE 6.5
3
Dip (Weighted)
4
6 reps
RPE 7
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Muscle Up
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Pull-Up (Bodyweight)
5
3 reps
RPE 6.5
3
Dip (Weighted)
4
6 reps
RPE 7
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Muscle Up
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Pull-Up (Bodyweight)
5
3 reps
RPE 6.5
3
Dip (Weighted)
4
6 reps
RPE 7
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Muscle Up
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Pull-Up (Bodyweight)
5
3 reps
RPE 6.5
3
Dip (Weighted)
4
6 reps
RPE 7
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Muscle Up
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Pull-Up (Bodyweight)
5
3 reps
RPE 6.5
3
Dip (Weighted)
4
6 reps
RPE 7
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Muscle Up
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Pull-Up (Bodyweight)
5
3 reps
RPE 6.5
3
Dip (Weighted)
4
6 reps
RPE 7
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Muscle Up
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Pull-Up (Bodyweight)
5
3 reps
RPE 6.5
3
Dip (Weighted)
4
6 reps
RPE 7
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Muscle Up
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Pull-Up (Bodyweight)
5
3 reps
RPE 6.5
3
Dip (Weighted)
4
6 reps
RPE 7
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Muscle Up
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Pull-Up (Bodyweight)
5
3 reps
RPE 6.5
3
Dip (Weighted)
4
6 reps
RPE 7
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Muscle Up
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Pull-Up (Bodyweight)
5
3 reps
RPE 6.5
3
Dip (Weighted)
4
6 reps
RPE 7
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Muscle Up
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Pull-Up (Bodyweight)
5
3 reps
RPE 6.5
3
Dip (Weighted)
4
6 reps
RPE 7
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Muscle Up
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Pull-Up (Bodyweight)
5
3 reps
RPE 6.5
3
Dip (Weighted)
4
6 reps
RPE 7
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Muscle Up
3
1 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Burpee
1 Set
-
2
Pull-Up (Bodyweight)
5 Sets
3 Reps
@6.5
3
Dip (Weighted)
4 Sets
6 Reps
@7
4
Pull-Up (Weighted)
5 Sets
5 Reps
@7
5
Muscle Up
3 Sets
1 Reps
-