Couch to Muscle up

For people who are wanting to get stronger in their pull ups and are focusing on calisthenics primarily.

There are some exercise that require cable machines, however these can easily done with some bands on a pull up bar etc.

This has helped me achieve my first muscle-up.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Deadlift (Barbell)

Lying Leg Raise

Pull-Up (Bodyweight)

Chin-Up (Bodyweight)

Overhead Press (Barbell)

Pull-Up (Weighted)

Chin-Up (Weighted)

Bench press can be performed either with Barbell or Dumbell

Chest Fly (Machine)

Bench Press (Barbell)

Lat Prayer

Seated Row (Cable)

Incline Bench Press (Dumbbell)

Lat Pulldown

Hanging Leg Raise

Lateral Raise (Cable)

Muscle Up

Pistol Squat

Knee Raise (Captain's Chair)

Dip (Bodyweight)

Dip (Weighted)

Pike Push Up

Deficit Handstand Push Up

Hand Stand

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