Calisthenics Playbook For Muscle Ups Pdf Link Jun 2026

Explosive pulling power.

| Week | Monday (Strength) | Wednesday (Skill) | Friday (Power) | | :--- | :--- | :--- | :--- | | 1 | False Grip hangs + Weighted pull-ups | High volume dips (3x15) | Russian dips (5x3) | | 2 | Explosive pull-ups (8x3) | Negative muscle-ups (5x1, 5s ecc) | L-sit pull-ups (5x5) | | 3 | Weighted dips +10lbs (5x5) | Banded muscle-ups (8x1) | High pull to sternum (6x2) | | 4 | False grip pull-ups (5x3) | Negatives (5x2, 8s ecc) | Cluster sets (Heavy + explosive) | | 5 | Deload (50% volume) | Practice low-box transitions | Rest & mobility | | 6 | Cold attempt (no fatigue) | Video analysis of transition speed | Record PR | calisthenics playbook for muscle ups pdf

: Instead of dense paragraphs, the guide uses crystal-clear illustrations and diagrams to show exactly how the body should move during the "dead zone" of the transition. Explosive pulling power

This is where most fail. It is a "chicken wing" motion of the elbows. It is a "chicken wing" motion of the elbows