Original starter · 8 weeks
Bar Muscle-Up Program
Eight weeks of explosive pulls, transition drills and straight bar dips that lead to clean bar muscle-ups.
8weeks
4days a week
32sessions
453working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 54 | 35 | −35% |
|---|
| Total reps | 371 | 244 | −34% |
|---|
| Reps per set | 6.9 | 7.0 | +1% |
|---|
| Average RPE | 7.3 | 6.0 | −17% |
|---|
Week 1
DAY 1 - MON - Pull Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Chest-to-Bar Pull-Up | 5 × 3 | RPE 7.5 | 2:30 |
|---|
| Pull-Up · 3-second lower | 4 × 8 | RPE 7.5 | 2:00 |
|---|
| False-Grip Ring Row | 3 × 8 | RPE 7 | 1:30 |
|---|
| Hanging Leg Raise | 3 × 8 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Push Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Straight Bar Dip | 4 × 6 | RPE 7.5 | 2:00 |
|---|
| Ring Dip | 3 × 6 | RPE 7.5 | 2:00 |
|---|
| Pseudo Planche Push-Up | 3 × 6 | RPE 7.5 | 1:30 |
|---|
| Elevated Pike Push-Up | 3 × 6 | RPE 7.5 | 1:30 |
|---|
DAY 3 - THU - Legs and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pistol Squat · per side | 3 × 5 | RPE 7 | 1:30 |
|---|
| Nordic Curl Negative · hook feet under bench | 3 × 3 | RPE 7.5 | 2:00 |
|---|
| Single-Leg Hip Thrust · per side | 3 × 10 | RPE 7 | 1:00 |
|---|
| Tuck Front Lever Hold · seconds | 4 × 10 | RPE 7.5 | 1:30 |
|---|
DAY 4 - FRI - Transition Skill
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Muscle-Up Transition Drill · low rings, feet on floor | 4 × 5 | RPE 6.5 | 1:30 |
|---|
| Typewriter Pull-Up · per side | 3 × 2 | RPE 7.5 | 2:00 |
|---|
| Ring Turned-Out Support Hold · seconds | 3 × 20 | RPE 7 | 1:30 |
|---|
| Toes-to-Bar | 3 × 6 | RPE 7 | 1:00 |
|---|
Week 2
DAY 1 - MON - Pull Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Chest-to-Bar Pull-Up | 5 × 4 | RPE 8 | 2:30 |
|---|
| Pull-Up · 3-second lower | 4 × 10 | RPE 8 | 2:00 |
|---|
| False-Grip Ring Row | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7.5 | 1:00 |
|---|
DAY 2 - TUE - Push Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Straight Bar Dip | 4 × 8 | RPE 8 | 2:00 |
|---|
| Ring Dip | 3 × 8 | RPE 8 | 2:00 |
|---|
| Pseudo Planche Push-Up | 3 × 8 | RPE 8 | 1:30 |
|---|
| Elevated Pike Push-Up | 3 × 8 | RPE 8 | 1:30 |
|---|
DAY 3 - THU - Legs and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pistol Squat · per side | 3 × 6 | RPE 7.5 | 1:30 |
|---|
| Nordic Curl Negative · hook feet under bench | 3 × 4 | RPE 8 | 2:00 |
|---|
| Single-Leg Hip Thrust · per side | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Tuck Front Lever Hold · seconds | 4 × 12 | RPE 8 | 1:30 |
|---|
DAY 4 - FRI - Transition Skill
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Muscle-Up Transition Drill · low rings, feet on floor | 4 × 6 | RPE 7 | 1:30 |
|---|
| Typewriter Pull-Up · per side | 3 × 3 | RPE 8 | 2:00 |
|---|
| Ring Turned-Out Support Hold · seconds | 3 × 25 | RPE 7.5 | 1:30 |
|---|
| Toes-to-Bar | 3 × 8 | RPE 7.5 | 1:00 |
|---|
Week 3
DAY 1 - MON - Pull Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Explosive Pull-Up · pull to lower chest | 6 × 3 | RPE 8 | 2:30 |
|---|
| Archer Pull-Up · per side | 4 × 3 | RPE 8 | 2:30 |
|---|
| False-Grip Ring Row | 3 × 10 | RPE 8 | 1:30 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Push Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Straight Bar Dip | 5 × 8 | RPE 8 | 2:00 |
|---|
| Ring Dip | 4 × 8 | RPE 8 | 2:00 |
|---|
| Pseudo Planche Push-Up | 4 × 8 | RPE 8 | 1:30 |
|---|
| Elevated Pike Push-Up | 3 × 10 | RPE 8 | 1:30 |
|---|
DAY 3 - THU - Legs and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pistol Squat · per side | 4 × 6 | RPE 8 | 1:30 |
|---|
| Nordic Curl Negative · hook feet under bench | 4 × 4 | RPE 8 | 2:00 |
|---|
| Single-Leg Hip Thrust · per side | 3 × 15 | RPE 8 | 1:00 |
|---|
| Tuck Front Lever Hold · seconds | 5 × 12 | RPE 8 | 1:30 |
|---|
DAY 4 - FRI - Transition Skill
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Muscle-Up Transition Drill · low rings, feet on floor | 5 × 6 | RPE 7 | 1:30 |
|---|
| Typewriter Pull-Up · per side | 4 × 3 | RPE 8 | 2:00 |
|---|
| Ring Turned-Out Support Hold · seconds | 3 × 30 | RPE 8 | 1:30 |
|---|
| Toes-to-Bar | 3 × 10 | RPE 8 | 1:00 |
|---|
Week 4
DAY 1 - MON - Pull Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Explosive Pull-Up · pull to waist | 6 × 3 | RPE 8.5 | 2:30 |
|---|
| Archer Pull-Up · per side | 4 × 4 | RPE 8.5 | 2:30 |
|---|
| False-Grip Ring Row | 3 × 12 | RPE 8 | 1:30 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Push Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Straight Bar Dip | 5 × 10 | RPE 8.5 | 2:00 |
|---|
| Ring Dip | 4 × 10 | RPE 8.5 | 2:00 |
|---|
| Pseudo Planche Push-Up | 4 × 8 | RPE 8.5 | 1:30 |
|---|
| Elevated Pike Push-Up | 4 × 8 | RPE 8.5 | 1:30 |
|---|
DAY 3 - THU - Legs and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Shrimp Squat · per side | 3 × 4 | RPE 8 | 1:30 |
|---|
| Nordic Curl Negative · hook feet under bench | 4 × 5 | RPE 8.5 | 2:00 |
|---|
| Single-Leg Hip Thrust · per side | 4 × 12 | RPE 8 | 1:00 |
|---|
| Advanced Tuck Front Lever Hold · seconds | 4 × 8 | RPE 8 | 1:30 |
|---|
DAY 4 - FRI - Transition Skill
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Muscle-Up Negative · 4-second lower | 5 × 2 | RPE 7.5 | 2:00 |
|---|
| Typewriter Pull-Up · per side | 4 × 3 | RPE 8.5 | 2:00 |
|---|
| Ring Turned-Out Support Hold · seconds | 4 × 30 | RPE 8 | 1:30 |
|---|
| Toes-to-Bar | 4 × 8 | RPE 8 | 1:00 |
|---|
Week 5
DAY 1 - MON - Pull Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Explosive Pull-Up · pull to waist | 6 × 4 | RPE 8.5 | 2:30 |
|---|
| Archer Pull-Up · per side | 5 × 4 | RPE 8.5 | 2:30 |
|---|
| False-Grip Ring Row | 4 × 10 | RPE 8 | 1:30 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Push Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Straight Bar Dip | 4 × 10 | RPE 8.5 | 2:00 |
|---|
| Ring Dip | 4 × 10 | RPE 8.5 | 2:00 |
|---|
| Pseudo Planche Push-Up | 4 × 10 | RPE 8.5 | 1:30 |
|---|
| Elevated Pike Push-Up | 4 × 10 | RPE 8.5 | 1:30 |
|---|
DAY 3 - THU - Legs and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Shrimp Squat · per side | 3 × 5 | RPE 8 | 1:30 |
|---|
| Nordic Curl Negative · hook feet under bench | 4 × 5 | RPE 8.5 | 2:00 |
|---|
| Single-Leg Hip Thrust · per side | 4 × 15 | RPE 8.5 | 1:00 |
|---|
| Advanced Tuck Front Lever Hold · seconds | 5 × 8 | RPE 8.5 | 1:30 |
|---|
DAY 4 - FRI - Transition Skill
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Muscle-Up Negative · 4-second lower | 5 × 3 | RPE 8 | 2:00 |
|---|
| Typewriter Pull-Up · per side | 4 × 4 | RPE 8.5 | 2:00 |
|---|
| Ring Turned-Out Support Hold · seconds | 4 × 30 | RPE 8.5 | 1:30 |
|---|
| Toes-to-Bar | 4 × 10 | RPE 8.5 | 1:00 |
|---|
Week 6
DAY 1 - MON - Pull Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bar Muscle-Up · singles | 6 × 1 | RPE 8 | 3:00 |
|---|
| Archer Pull-Up · per side | 3 × 3 | RPE 8 | 2:30 |
|---|
| False-Grip Ring Row | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Push Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Straight Bar Dip | 4 × 8 | RPE 8 | 2:00 |
|---|
| Ring Dip | 3 × 8 | RPE 8 | 2:00 |
|---|
| Pseudo Planche Push-Up | 3 × 8 | RPE 8 | 1:30 |
|---|
| Elevated Pike Push-Up | 3 × 8 | RPE 8 | 1:30 |
|---|
DAY 3 - THU - Legs and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Shrimp Squat · per side | 4 × 5 | RPE 8 | 1:30 |
|---|
| Nordic Curl Negative · hook feet under bench | 3 × 5 | RPE 8 | 2:00 |
|---|
| Single-Leg Hip Thrust · per side | 3 × 12 | RPE 8 | 1:00 |
|---|
| Advanced Tuck Front Lever Hold · seconds | 4 × 10 | RPE 8 | 1:30 |
|---|
DAY 4 - FRI - Transition Skill
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bar Muscle-Up · doubles | 5 × 2 | RPE 8 | 3:00 |
|---|
| Typewriter Pull-Up · per side | 3 × 3 | RPE 8 | 2:00 |
|---|
| Ring Turned-Out Support Hold · seconds | 3 × 30 | RPE 8 | 1:30 |
|---|
| Toes-to-Bar | 3 × 10 | RPE 8 | 1:00 |
|---|
Week 7
DAY 1 - MON - Pull Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bar Muscle-Up · singles | 8 × 1 | RPE 8.5 | 3:00 |
|---|
| Archer Pull-Up · per side | 3 × 4 | RPE 8.5 | 2:30 |
|---|
| False-Grip Ring Row | 3 × 12 | RPE 8 | 1:30 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Push Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Straight Bar Dip | 4 × 10 | RPE 8.5 | 2:00 |
|---|
| Ring Dip | 3 × 10 | RPE 8 | 2:00 |
|---|
| Pseudo Planche Push-Up | 3 × 10 | RPE 8 | 1:30 |
|---|
| Elevated Pike Push-Up | 3 × 10 | RPE 8 | 1:30 |
|---|
DAY 3 - THU - Legs and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Shrimp Squat · per side | 4 × 6 | RPE 8.5 | 1:30 |
|---|
| Nordic Curl Negative · hook feet under bench | 3 × 6 | RPE 8.5 | 2:00 |
|---|
| Single-Leg Hip Thrust · per side | 3 × 15 | RPE 8 | 1:00 |
|---|
| Advanced Tuck Front Lever Hold · seconds | 4 × 12 | RPE 8.5 | 1:30 |
|---|
DAY 4 - FRI - Transition Skill
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bar Muscle-Up · doubles | 6 × 2 | RPE 8.5 | 3:00 |
|---|
| Typewriter Pull-Up · per side | 3 × 4 | RPE 8 | 2:00 |
|---|
| Ring Turned-Out Support Hold · seconds | 3 × 40 | RPE 8 | 1:30 |
|---|
| Toes-to-Bar | 3 × 12 | RPE 8 | 1:00 |
|---|
Week 8
DAY 1 - MON - Pull Power
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Explosive Pull-Up · pull to lower chest | 3 × 3 | RPE 6.5 | 2:30 |
|---|
| Pull-Up | 2 × 6 | RPE 6 | 2:00 |
|---|
| False-Grip Ring Row | 2 × 8 | RPE 6 | 1:30 |
|---|
| Hanging Leg Raise | 2 × 8 | RPE 6 | 1:00 |
|---|
DAY 2 - TUE - Push Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Straight Bar Dip | 2 × 6 | RPE 6 | 2:00 |
|---|
| Ring Dip | 2 × 6 | RPE 6 | 2:00 |
|---|
| Push-Up | 2 × 10 | RPE 6 | 1:30 |
|---|
| Pike Push-Up | 2 × 8 | RPE 6 | 1:30 |
|---|
DAY 3 - THU - Legs and Core
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pistol Squat · per side | 2 × 5 | RPE 6 | 1:30 |
|---|
| Nordic Curl Negative · hook feet under bench | 2 × 3 | RPE 6 | 2:00 |
|---|
| Single-Leg Hip Thrust · per side | 2 × 10 | RPE 6 | 1:00 |
|---|
| Tuck Front Lever Hold · seconds | 3 × 8 | RPE 6 | 1:30 |
|---|
DAY 4 - FRI - Transition Skill
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Muscle-Up Transition Drill · low rings, feet on floor | 3 × 5 | RPE 6 | 1:30 |
|---|
| Typewriter Pull-Up · per side | 2 × 2 | RPE 6 | 2:00 |
|---|
| Ring Turned-Out Support Hold · seconds | 2 × 20 | RPE 6 | 1:30 |
|---|
| Toes-to-Bar | 2 × 6 | RPE 6 | 1:00 |
|---|