Beginner Bar Muscle Up Program 1-Week Sample

The Details:

  • 9-Week template with 3 days a week training included.
  • Instant downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
  • Videos of all movements are included.
  • Scaling & modification recommendations.
  • Designed to be completed as a 20-30 minute add-on to your regular gym classes before the class begins or in a separate session.

Part 1: Activation

3 Sets

10 Pronated Band Pull Aparts (Video)
10 Plank Shoulder Taps (each side) (Video)
5 Scapular Push-Ups (Video)

Part 2: Primer

Spend 10 minutes of going through the following movements:

Jump to Pike (Box) (Video)

Setup a pair of plyo boxes 15-20 inches from the pull-bar. Jump to the bar catching in a pike position, swing forward, then back, dismounting on the ground next to the boxes. This drill will assist you in generating the necessary velocity to complete the rep. Do not bend your knees.

Part 3: Skill/Strength

A. Kip Swings (Video)

3 Sets of 10-15 reps
Rest 90 seconds between sets.

Ensure to initiate and control the swing with your shoulders and not your hip/legs. Maintain tension in your whole body and squeeze your glutes to prevent piking.

B. Banded Front Lever Pull (Video)

Accumulate 20 reps
Rest as needed between reps.

Use a strong band to assist you. Press down on the bar with your lats. Maintain hollow body position. Slow and controlled movement.

C. Hollow Jump to Support (Video)

Accumulate 15 reps
Rest as needed between reps

Secure the bar to the rig. Start in a hollow position with your feet on the ground. Pull around the bar, while pressing down and catching yourself in a support position. Keep your arms as straight as possible.

Part 4: Grip & Shoulders Accessory Work

A. Standing Dumbbell Press (Video)

3 Sets of 8-12 reps
Rest 90 seconds between sets.

You should have a few reps left in the tank each set. Select a weight that is around 70-80% in terms of effort.

B. Dead Hang (Video)

Accumulate 1 minute in a dead hang position.

Fully relax in the dead hang position, letting your lats and shoulders to stretch out.

Part 1: Activation

3 Sets

5 Prone TYIs (5 reps in each position) (Video)
5 Up Down Planks (each side) (Video)
10 Dead Bugs (each side) (Video)

Part 2: Primer

Repeat primer from the last session.

Part 3: Skill/Strength

A. Press Down Hold (Video)

Accumulate 15 reps
Rest as needed between reps.

Concentrate on pressing down on the bar with your lats as much as possible. Do not bend your elbows. Hold that position for 2-4 seconds each rep.

B. Seated Turnover to Press (Video)

Accumulate 15 reps
Rest as needed between reps.

Think about using your lats as much as possible during the movements.

C. Standing Hollow Body Lat Pull Down (Video)

3 Sets of 10-15 reps.
Rest 60 seconds between sets.

Bring your ribs down, tucking your pelvis under, squeezing your glutes. Straight elbows and flexed wrists while performing the movement. Use only lats.

Part 4: Core Accessory Work

A. Hanging Knee Raises (Video)

3 Sets of 8-12 reps
Rest 60 seconds between sets.

B. Hollow Body Hold (Video)

Accumulate 1 minute in a hollow body position.

If unable to perform hollow body hold, substitute with tuck hollow body hold.

Part 1: Activation

3 Sets

10 Supinated Band Pull-Aparts (Video)
5 Prone Arm Jacks (Video)
5 Push-Ups (Video)

Part 2: Primer

Spend 10 minutes of going through the following movements:

Jump to Pike (Ground) (Video)

Place a tape or mark 15-20 inches on the ground from the pull-bar. Jump to the bar catching in a pike position, swing forward, then back, dismounting back behind the line.

Part 3: Skill/Strength

A. Banded Strict Pull-Ups (Video)

3 Sets of 15-20 reps
Rest 2 minutes between sets.

Use a thick enough band to allow you perform the desired number of repetitions. Control the eccentric portion of the movement and maintain a hollow position throughout. Use a band, even if you’re capable of performing regular pull-ups.

B. Box Dips (Video)

3 Sets of 8-12 Reps
Rest 2 minutes between sets.

Use a bench, box or a chair to perform dips. Squeeze your triceps at the top of the movement on each rep.

C. Single Arm Dumbbell Row (Video)

3 Sets of 8-12 reps (per arm)
Rest 90 seconds between sets.

You should have a few reps left in the tank each set. Ensure that your form is perfect on each rep, keep your midline engaged and minimize any sort of trunk twisting. Select a weight that is around 70-80% in terms of effort.

Part 4: Triceps & Biceps Accessory Work

A. Banded Triceps Pushdown (Video)

3 Sets of 15-20 reps
Rest 2 minutes between sets.

Use a PVC or a broom stick attached to a band overhead (if no PVC, use band only). Once finished with your set, grab a lighter band (without PVC) and perform a max burn out set or as many reps as possible.

B. Barbell Bicep Curls (Video)

3 Sets of 15-20 reps
Rest 60 seconds between sets.

For barbell curls, pick a weight that will allow you to perform reps with good form, without using any sort of kipping motion. You should feel a good burn on the last few reps of the movement.