Muscle Up Progression Workout Plan
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
33 Kcal
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
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
39 Kcal
