PlanByWeek

Muscle-Up Progression

12 weeks·3 days / wk·muscle up

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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
02Strict pull-up: 6 repsStrict pull-up 6 reps32 sets
3 sessions

  1. Mon

    Oct 12

    muscle-up: Strict pull-up (heavy)

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

  2. Wed

    Oct 14

    muscle-up: Strict pull-up (practice)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Strict pull-up4 × 5RPE 7
    Dips4 × 6–10RPE 7
    Hollow body hold3 × 20–30 sRPE 7

  3. Fri

    Oct 16

    muscle-up: Strict pull-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Strict pull-up4 × 6RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang3 × 6–10RPE 7
03Chest-to-bar pull-up: 3 repsChest-to-bar pull-up 3 reps33 sets
3 sessions

  1. Mon

    Oct 19

    muscle-up: Chest-to-bar pull-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Strict pull-up (warm-up)2 × 6—
    Chest-to-bar pull-up4 × 3RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang2 × 6–10RPE 7

  2. Wed

    Oct 21

    muscle-up: Chest-to-bar pull-up (practice)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Chest-to-bar pull-up4 × 2RPE 7
    Dips4 × 6–10RPE 7
    Hollow body hold3 × 20–30 sRPE 7

  3. Fri

    Oct 23

    muscle-up: Chest-to-bar pull-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Strict pull-up (warm-up)2 × 6—
    Chest-to-bar pull-up4 × 3RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang2 × 6–10RPE 7
04Deload: Chest-to-bar pull-up at 70%Chest-to-bar pull-up 6 reps22 sets
3 sessions

  1. Mon

    Oct 26

    muscle-up: Chest-to-bar pull-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Strict pull-up (warm-up)2 × 6—
    Chest-to-bar pull-up2 × 4RPE 8
    Explosive high pull-up2 × 6–10RPE 7
    False-grip hang2 × 6–10RPE 7

  2. Wed

    Oct 28

    muscle-up: Chest-to-bar pull-up (practice)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Chest-to-bar pull-up2 × 4RPE 7
    Dips2 × 6–10RPE 7
    Hollow body hold2 × 20–30 sRPE 7

  3. Fri

    Oct 30

    muscle-up: Chest-to-bar pull-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Strict pull-up (warm-up)2 × 6—
    Chest-to-bar pull-up2 × 4RPE 8
    Explosive high pull-up2 × 6–10RPE 7
    False-grip hang2 × 6–10RPE 7
05Chest-to-bar pull-up: 6 repsChest-to-bar pull-up 6 reps34 sets
3 sessions

  1. Mon

    Nov 2

    muscle-up: Chest-to-bar pull-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Strict pull-up (warm-up)2 × 6—
    Chest-to-bar pull-up5 × 6RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang2 × 6–10RPE 7

  2. Wed

    Nov 4

    muscle-up: Chest-to-bar pull-up (practice)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Chest-to-bar pull-up4 × 5RPE 7
    Dips4 × 6–10RPE 7
    Hollow body hold3 × 20–30 sRPE 7

  3. Fri

    Nov 6

    muscle-up: Chest-to-bar pull-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Strict pull-up (warm-up)2 × 6—
    Chest-to-bar pull-up4 × 6RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang2 × 6–10RPE 7
06Straight-bar dip: 3 repsStraight-bar dip 3 reps36 sets
3 sessions

  1. Mon

    Nov 9

    muscle-up: Straight-bar dip (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Chest-to-bar pull-up (warm-up)2 × 6—
    Straight-bar dip5 × 3RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang2 × 6–10RPE 7

  2. Wed

    Nov 11

    muscle-up: Straight-bar dip (practice)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Straight-bar dip5 × 2RPE 7
    Dips4 × 6–10RPE 7
    Hollow body hold3 × 20–30 sRPE 7

  3. Fri

    Nov 13

    muscle-up: Straight-bar dip (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Chest-to-bar pull-up (warm-up)2 × 6—
    Straight-bar dip5 × 3RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang2 × 6–10RPE 7
07Straight-bar dip: 6 repsStraight-bar dip 6 reps37 sets
3 sessions

  1. Mon

    Nov 16

    muscle-up: Straight-bar dip (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Chest-to-bar pull-up (warm-up)2 × 6—
    Straight-bar dip5 × 6RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang3 × 6–10RPE 7

  2. Wed

    Nov 18

    muscle-up: Straight-bar dip (practice)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Straight-bar dip5 × 5RPE 7
    Dips4 × 6–10RPE 7
    Hollow body hold3 × 20–30 sRPE 7

  3. Fri

    Nov 20

    muscle-up: Straight-bar dip (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Chest-to-bar pull-up (warm-up)2 × 6—
    Straight-bar dip5 × 6RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang2 × 6–10RPE 7
08Deload: Banded muscle-up at 70%Banded muscle-up 3 reps22 sets
3 sessions

  1. Mon

    Nov 23

    muscle-up: Banded muscle-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Straight-bar dip (warm-up)2 × 6—
    Banded muscle-up2 × 2RPE 8
    Explosive high pull-up2 × 6–10RPE 7
    False-grip hang2 × 6–10RPE 7

  2. Wed

    Nov 25

    muscle-up: Banded muscle-up (practice)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Banded muscle-up2 × 2RPE 7
    Dips2 × 6–10RPE 7
    Hollow body hold2 × 20–30 sRPE 7

  3. Fri

    Nov 27

    muscle-up: Banded muscle-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Straight-bar dip (warm-up)2 × 6—
    Banded muscle-up2 × 2RPE 8
    Explosive high pull-up2 × 6–10RPE 7
    False-grip hang2 × 6–10RPE 7
09Banded muscle-up: 3 repsBanded muscle-up 3 reps39 sets
3 sessions

  1. Mon

    Nov 30

    muscle-up: Banded muscle-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Straight-bar dip (warm-up)2 × 6—
    Banded muscle-up5 × 3RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang3 × 6–10RPE 7

  2. Wed

    Dec 2

    muscle-up: Banded muscle-up (practice)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Banded muscle-up5 × 2RPE 7
    Dips4 × 6–10RPE 7
    Hollow body hold4 × 20–30 sRPE 7

  3. Fri

    Dec 4

    muscle-up: Banded muscle-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Straight-bar dip (warm-up)2 × 6—
    Banded muscle-up5 × 3RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang3 × 6–10RPE 7
10Banded muscle-up: 6 repsBanded muscle-up 6 reps40 sets
3 sessions

  1. Mon

    Dec 7

    muscle-up: Banded muscle-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Straight-bar dip (warm-up)2 × 6—
    Banded muscle-up6 × 6RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang3 × 6–10RPE 7

  2. Wed

    Dec 9

    muscle-up: Banded muscle-up (practice)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Banded muscle-up5 × 5RPE 7
    Dips4 × 6–10RPE 7
    Hollow body hold4 × 20–30 sRPE 7

  3. Fri

    Dec 11

    muscle-up: Banded muscle-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Straight-bar dip (warm-up)2 × 6—
    Banded muscle-up5 × 6RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang3 × 6–10RPE 7
11Slow negative muscle-up: 3 repsSlow negative muscle-up 3 reps42 sets
3 sessions

  1. Mon

    Dec 14

    muscle-up: Slow negative muscle-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Banded muscle-up (warm-up)2 × 6—
    Slow negative muscle-up6 × 3RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang3 × 6–10RPE 7

  2. Wed

    Dec 16

    muscle-up: Slow negative muscle-up (practice)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Slow negative muscle-up6 × 2RPE 7
    Dips4 × 6–10RPE 7
    Hollow body hold4 × 20–30 sRPE 7

  3. Fri

    Dec 18

    muscle-up: Slow negative muscle-up (heavy)

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Banded muscle-up (warm-up)2 × 6—
    Slow negative muscle-up6 × 3RPE 8
    Explosive high pull-up3 × 6–10RPE 7
    False-grip hang3 × 6–10RPE 7
12Test: max Slow negative muscle-up + Full bar muscle-up attemptsSlow negative muscle-up 6 reps27 sets
3 sessions

  1. Mon

    Dec 21

    muscle-up test

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Slow negative muscle-up — max reps2 × max—
    Full bar muscle-up — attempt3 × 1—
    Explosive high pull-up2 × 6–10RPE 7
    False-grip hang2 × 6–10RPE 7

  2. Wed

    Dec 23

    muscle-up test

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Slow negative muscle-up — max reps2 × max—
    Full bar muscle-up — attempt3 × 1—
    Dips2 × 6–10RPE 7
    Hollow body hold2 × 20–30 sRPE 7

  3. Fri

    Dec 25

    muscle-up test

    45 min
    • Warm-up: band pull-aparts and scapular pull-ups, 3 min
    ExerciseSets×RepsLoad
    Slow negative muscle-up — max reps2 × max—
    Full bar muscle-up — attempt3 × 1—
    Explosive high pull-up2 × 6–10RPE 7
    False-grip hang2 × 6–10RPE 7

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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