Pull-up to Muscle-up

A skill-focused progression from strict pull-ups to your first muscle-up. Three sessions per week building explosive pulling strength and transition technique.

Hangs & Scaps

• Dead Hang – 4 × 25
• Scapular Pull – 4 × 8
• Negative Pull-up – 3 × 4

Pull volume

• Negative Pull-up – 4 × 4
• Chin-up – 3 × 3

Hangs & Scaps

• Dead Hang – 4 × 30
• Scapular Pull – 4 × 10
• Pull-up – 3 × 2

Hangs & Scaps

• Dead Hang – 4 × 35
• Scapular Pull – 4 × 12
• Negative Pull-up – 4 × 5

Pull volume

• Pull-up – 4 × 3
• Chin-up – 4 × 4

Hangs & Scaps

• Dead Hang – 4 × 40
• Scapular Pull – 4 × 14
• Pull-up – 4 × 3

All programs