Muscle-Up Pathway

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

1. Dead Hang Stretch

   1 sets

   reps

   20s rest

2. Scapular Pull Up

   1 sets

   8 reps

   20s rest

3. Inverted Row Bent Knees

   1 sets

   8 reps

   20s rest

4. Seated Pull up between Chairs

   1 sets

   8 reps

   20s rest

5. Jumping Pull up

   1 sets

   6 reps

   30s rest

6. Pull-up (negative)

   1 sets

   3 reps

   30s rest

7. High Bar Inverted Row

   1 sets

   8 reps

   20s rest

8. Seated Isometric Hold Pull up

   1 sets

   reps

   20s rest

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

1. Push-up (wall)

   1 sets

   10 reps

   20s rest

2. Kneeling Push-up

   1 sets

   8 reps

   20s rest

3. Incline Push-Up (on box)

   1 sets

   8 reps

   20s rest

4. Scapula Push-Up

   1 sets

   10 reps

   20s rest

5. Kneeling Scapular Push-Up

   1 sets

   10 reps

   20s rest

6. Bench Dip (knees bent)

   1 sets

   10 reps

   20s rest

7. Triceps Dip (bench leg)

   1 sets

   8 reps

   20s rest

8. Scapula Dips

   1 sets

   10 reps

   20s rest

9. Push-up to Side Plank

   1 sets

   6 reps

   20s rest

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

1. Plank arm lifts

   1 sets

   reps

   20s rest

2. Dead Hang Stretch

   1 sets

   reps

   20s rest

3. Scapular Pull Up

   1 sets

   8 reps

   20s rest

4. Inverted Row under Table

   1 sets

   8 reps

   20s rest

5. Inverted Row with Bent Knee between Chairs

   1 sets

   8 reps

   20s rest

6. Seated Pull up

   1 sets

   8 reps

   20s rest

7. Pull-up (negative)

   1 sets

   3 reps

   30s rest

8. Wide Hand Push-up

   1 sets

   8 reps

   20s rest

9. Triceps Dips Floor

   1 sets

   10 reps

   20s rest