Muscle-Up Focus Workout Plan (3x/week)

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

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

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

Warm-Up: 5–10 min (joint mobility + light cardio)

Rest: 60–90 sec between sets

Focus: Clean form, avoid unnecessary kipping

Goal: Build the technique and strength base for the explosive transition movement