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=Muscle-Up Focus Workout Plan (3x/Woche)=

==Day A – Pull Strength & Explosiveness==

'''Explosive Pull-Ups''' – 4×4–6

'''Chest-to-Bar Pull-Ups''' – 3×5–8

'''Negative Muscle-Ups (slow)''' – 3×3

'''Straight Bar Dips''' – 3×6–10

'''Hollow Body Hold''' – 3×30 sec

==Day B – Technique & Transition Drills==

'''Band Assisted Muscle-Ups''' – 4×3–5

'''Bar Transitions with Resistance Band''' – 3×5

'''Jumping Muscle-Ups''' – 3×5

'''Eccentric Dips (slow down)''' – 3×5

'''Scapula Pulls''' – 3×8–10

==Day C – Full Body Power & Support==

'''Pull-Up to Chest Hold (Isometric)''' – 3×10–15 sec

'''Explosive Push-Ups''' – 3×10

'''Front Support Hold on Bar''' – 3×20 sec

'''Leg Raises on Bar''' – 3×10–15

'''Plank to Push-Up''' – 3×10

==Zusätzliche Tipps==

Warm-Up: 5–10 Min (Joint Mobility + Light Cardio)

Rest: 60–90 Sek zwischen den Sätzen

Fokus: Saubere Ausführung, keine unnötige Schwungnutzung

Ziel: Technik + Kraftbasis für explosive Übergangsbewegung schaffen

[[Category:Workout Plans]]
[[Category:Focus Workout Plans]]