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    Muscle-Up Pathway

    Muscle-Up Pathway

    Calisthenics
    Beginner
    3 routines

    A 10-minute beginner calisthenics plan focused on building muscle-up fundamentals: hangs, scapular control, rows, push-ups, and dip basics with fast transitions and short rests.

    Routines

    Day 1 — Pulling Foundation

    Quick pulling prep: hangs, scapular activation, rows, and assisted pull variations to build vertical pulling strength.

    Beginner
    15 mins
    NaN Kcal
    Dead Hang Stretch

    Dead Hang Stretch

    1 sets
    reps
    20s rest
    Scapular Pull Up

    Scapular Pull Up

    1 sets
    8 reps
    20s rest
    Inverted Row Bent Knees

    Inverted Row Bent Knees

    1 sets
    8 reps
    20s rest
    Seated Pull up between Chairs

    Seated Pull up between Chairs

    1 sets
    8 reps
    20s rest
    Jumping Pull up

    Jumping Pull up

    1 sets
    6 reps
    30s rest
    Pull-up (negative)

    Pull-up (negative)

    1 sets
    3 reps
    30s rest
    High Bar Inverted Row

    High Bar Inverted Row

    1 sets
    8 reps
    20s rest
    Seated Isometric Hold Pull up

    Seated Isometric Hold Pull up

    1 sets
    reps
    20s rest

    Day 2 — Pushing & Support

    Short push emphasis: wall to incline push-ups, scapular control, and entry-level dip work to prep the transition.

    Beginner
    17 mins
    44 Kcal
    Push-up (wall)

    Push-up (wall)

    1 sets
    10 reps
    20s rest
    Kneeling Push-up

    Kneeling Push-up

    1 sets
    8 reps
    20s rest
    Incline Push-Up (on box)

    Incline Push-Up (on box)

    1 sets
    8 reps
    20s rest
    Scapula Push-Up

    Scapula Push-Up

    1 sets
    10 reps
    20s rest
    Kneeling Scapular Push-Up

    Kneeling Scapular Push-Up

    1 sets
    10 reps
    20s rest
    Bench Dip (knees bent)

    Bench Dip (knees bent)

    1 sets
    10 reps
    20s rest
    Triceps Dip (bench leg)

    Triceps Dip (bench leg)

    1 sets
    8 reps
    20s rest
    Scapula Dips

    Scapula Dips

    1 sets
    10 reps
    20s rest
    Push-up to Side Plank

    Push-up to Side Plank

    1 sets
    6 reps
    20s rest

    Day 3 — Transition & Core Tension

    Fast mix of hangs, rows, negatives, and push/dip basics to connect pulling to pushing with strong core tension.

    Beginner
    17 mins
    NaN Kcal
    Plank arm lifts

    Plank arm lifts

    1 sets
    reps
    20s rest
    Dead Hang Stretch

    Dead Hang Stretch

    1 sets
    reps
    20s rest
    Scapular Pull Up

    Scapular Pull Up

    1 sets
    8 reps
    20s rest
    Inverted Row under Table

    Inverted Row under Table

    1 sets
    8 reps
    20s rest
    Inverted Row with Bent Knee between Chairs

    Inverted Row with Bent Knee between Chairs

    1 sets
    8 reps
    20s rest
    Seated Pull up

    Seated Pull up

    1 sets
    8 reps
    20s rest
    Pull-up (negative)

    Pull-up (negative)

    1 sets
    3 reps
    30s rest
    Wide Hand Push-up

    Wide Hand Push-up

    1 sets
    8 reps
    20s rest
    Triceps Dips Floor

    Triceps Dips Floor

    1 sets
    10 reps
    20s rest
    Back to Calisthenics

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