PlanByWeek

Muscle-Up Progression

12 weeks·3 days / wk·muscle up

Weeks
12
Sessions
36
Peak week
42 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Advance a step when you hit 6 reps for every set with clean form — not before.

Week-by-week training plan
WkFocusVolume
01Strict pull-up: 3 repsStrict pull-up 3 reps30 sets

  1. Mon

    Oct 5

    muscle-up: Strict pull-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Strict pull-up4 × 3RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang3 × 6–10RPE 7

  2. Wed

    Oct 7

    muscle-up: Strict pull-up (practice)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Strict pull-up4 × 2RPE 7
    Dips3 × 6–10RPE 7
    Hollow body hold3 × 20–30 sRPE 7

  3. Fri

    Oct 9

    muscle-up: Strict pull-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Strict pull-up4 × 3RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang3 × 6–10RPE 7

Weeks 2–12 locked

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02Strict pull-up: 6 repsStrict pull-up 6 reps32 sets
03Chest-to-bar pull-up: 3 repsChest-to-bar pull-up 3 reps33 sets
04Deload: Chest-to-bar pull-up at 70%Chest-to-bar pull-up 6 reps22 sets
05Chest-to-bar pull-up: 6 repsChest-to-bar pull-up 6 reps34 sets
06Straight-bar dip: 3 repsStraight-bar dip 3 reps36 sets
07Straight-bar dip: 6 repsStraight-bar dip 6 reps37 sets
08Deload: Banded muscle-up at 70%Banded muscle-up 3 reps22 sets
09Banded muscle-up: 3 repsBanded muscle-up 3 reps39 sets
10Banded muscle-up: 6 repsBanded muscle-up 6 reps40 sets
11Slow negative muscle-up: 3 repsSlow negative muscle-up 3 reps42 sets
12Test: max Slow negative muscle-up + Full bar muscle-up attemptsSlow negative muscle-up 6 reps27 sets

The numbers

About this plan

This muscle up progression walks the muscle-up ladder — Strict pull-up → Chest-to-bar pull-up → Straight-bar dip → Banded muscle-up → Slow negative muscle-up → Full bar muscle-up — over 12 weeks and 3 sessions a week. Starting at Strict pull-up, it reaches Slow negative muscle-up by the end: 5 of the 6 muscle-up steps.

Each muscle-up step lasts about 2 weeks, muscle-up targets moving from 3 to 6 reps a set; the first muscle-up step-up comes in week 3. Heavy muscle-up days alternate with lighter muscle-up practice, and Explosive high pull-up, False-grip hang, Dips and Hollow body hold build the strength each muscle-up step needs.

Muscle-up week 6: Straight-bar dip: 3 reps. Muscle-up deloads fall in week 4 and 8, muscle-up targets at 70%; week 12 tests your max Slow negative muscle-up. Warm up with band pull-aparts and scapular pull-ups, 3 min before every muscle-up session.

Weeks 1–4 run 30, 32, 33 and 22 sets. Week 1 exercises include Strict pull-up, Explosive high pull-up, False-grip hang, Dips and Hollow body hold.

Questions

FAQ

How long does the muscle up progression take?

12 weeks at 3 sessions a week, covering 5 muscle-up steps from Strict pull-up to Slow negative muscle-up.

When should I move to the next muscle-up step?

When every muscle-up set hits 6 reps cleanly — about 2 weeks per muscle-up step here.

What if I can already do a strict pull-up?

Pick your current muscle-up step in the panel; the 12-week muscle-up ladder shifts up.

What strength work supports the muscle-up?

Explosive high pull-up, False-grip hang, Dips and Hollow body hold, 3 times a week alongside muscle-up practice.

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