Playbook For Muscle Ups Pdf [top]: Calisthenics

| Week | Workout (Twice per week) | Rep Scheme | Rest | | :--- | :--- | :--- | :--- | | 1-2 | Weighted Pull-ups (light) | 5x5 (Add 5-10 lbs) | 90s | | 3-4 | Explosive Chest-to-Bar | 8x3 (Max height) | 60s | | 5-6 | L-sit Pull-ups | 5x5 (Engages core for bar clearance) | 90s |

The Cluster. Perform 1 heavy weighted pull-up, drop weight, immediately perform 3 explosive bodyweight pull-ups. This overstimulates motor units. Phase 3: The Transition – The Muscle-Up’s Bermuda Triangle The transition is the shift from pull (elbow flexion) to push (elbow extension). You cannot muscle through this; you must flow through it. calisthenics playbook for muscle ups pdf

The Calisthenics Playbook: A Progressive Blueprint for the Strict Muscle-Up | Week | Workout (Twice per week) |