Muscle up progression

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

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Week 1

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Bodyweight)

Pull-Up (Weighted)

Dip (Weighted)

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