THE MUSCLE UP PROGRAM Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/muscle-up-intermediate/ Workouts with One Weight Fri, 16 Apr 2021 12:58:47 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg THE MUSCLE UP PROGRAM Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/muscle-up-intermediate/ 32 32 Workout Three https://baseblocks.com/muscle-up-workout-three/?utm_source=rss&utm_medium=rss&utm_campaign=muscle-up-workout-three Thu, 15 Apr 2021 22:22:35 +0000 https://baseblocks.com/?p=5354 Workout overview Sets Rest 1A. Banded shoulder extension1B. Banded shoulder diagonal lifts 3 1 min 2A. Muscle-up2B. Single-arm Australian row 3 2 min 3A. Tuck pull-ups3B. Banded muscle up transition 3 2 min 4A. Squat assisted muscle up4B. Dips with negative muscle up 3 1 min 30 secs Warmup (5mins) A. Shoulder circlesB. Cross body […]

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]]> Workout overview
SetsRest
1A. Banded shoulder extension
1B. Banded shoulder diagonal lifts		31 min
2A. Muscle-up
2B. Single-arm Australian row		32 min
3A. Tuck pull-ups
3B. Banded muscle up transition		32 min
4A. Squat assisted muscle up
4B. Dips with negative muscle up		31 min 30 secs

Warmup (5mins)

A. Shoulder circles
B. Cross body switches
C. Open book with overhead circle		8 ea
8 ea
5ea		2 sets

1. Perform this superset for 3 sets. Rest 1 min after 1B.
1A. Banded shoulder extension10 reps
1B. Banded shoulder diagonal lifts10 ea
1A. Banded 90/90 ER
1B. Banded shoulder diagonal lifts
2. Perform this superset for 3 sets. Rest 2 min after 2B.
Week 1Week 2Week 3Week 4Week 5Week 6
2A. Muscle-up2 reps3 reps4 reps 4 reps5 reps6 reps
2B. Single-arm Australian row4 ea5 ea6 ea7 ea8 ea8 ea
2A. Muscle-up
2B. Single-arm Australian row
3. Perform this superset for 3 sets. Rest 2 mins after 3B.
Week 1Week 2Week 3Week 4Week 5Week 6
3A. Tuck pull-ups4 reps5 reps6 reps7 reps8 reps8 reps
3B. Banded muscle-up transition2 reps3 reps4 reps5 reps6 reps6 reps
3A. Tuck pull-ups
3B. Banded muscle-up transition
4. Perform this superset for 3 sets. Rest 1 min 30 secs after 4B.

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Week 1Week 2Week 3Week 4Week 5Week 6
3A. Squat assisted muscle up4 reps4 reps5 reps5 reps6 reps6 reps
3B. Dips with muscle up negatvie8 reps9 reps10 reps11 reps12 reps12 reps
3A. Squat assisted muscle up
3B. Dips with muscle up negatvie

Cool down

A. Triceps stretch
B. Quadruped wrist flexion + extension
C. Cat stretch		30 sec (ea)
30 sec (ea)
Cat stretch		2 sets

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]]> Workout Two https://baseblocks.com/muscle-up-workout-two/?utm_source=rss&utm_medium=rss&utm_campaign=muscle-up-workout-two Thu, 15 Apr 2021 22:13:46 +0000 https://baseblocks.com/?p=5352 Workout overview Sets Rest 1A. Banded 90/90 ER1B. Australian row 3 1 min 2A. Dip to muscle-up transition2B. Banded high false grip pull-up 3 2 min 3A. Wide grip pull-up3B. Push-up 2 1 min 30 secs Warmup (5mins) A. Shoulder circlesB. Cross body switchesC. Open book with overhead circle 8 ea8 ea5ea 2 sets 1. […]

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]]> Workout overview
SetsRest
1A. Banded 90/90 ER
1B. Australian row		31 min
2A. Dip to muscle-up transition
2B. Banded high false grip pull-up		32 min
3A. Wide grip pull-up
3B. Push-up		21 min 30 secs

Warmup (5mins)

A. Shoulder circles
B. Cross body switches
C. Open book with overhead circle		8 ea
8 ea
5ea		2 sets

1. Perform this superset for 3 sets. Rest 1 min after 1B.
1A. Banded 90/90 ER10 reps
1B. Australian row10 ea
1A. Banded 90/90 ER
1B. Australian row
2. Perform this superset for 3 sets. Rest 2 min after 2B.
Week 1Week 2Week 3Week 4Week 5Week 6
2A. Dip to muscle-up transition6 reps7 reps8 reps 9 reps10 reps10 reps
2B. Banded high false grip pull-up8 reps9 reps10 reps11 reps12 reps12 reps
2A. Dip to muscle-up transition
2B. Banded high false grip pull-up
3. Perform this superset for 3 sets. Rest 1min 30secs after 3B.
Week 1Week 2Week 3Week 4Week 5Week 6
3A. Wide grip pull-up4 reps5 reps6 reps7 reps8 reps9 reps
3B. Push up10 reps11 reps12 reps14 reps15 reps16 reps
3A. Wide grip pull-up
3B. Push up

Cool down

A. Triceps stretch
B. Quadruped wrist flexion + extension
C. Cat stretch		30 sec (ea)
30 sec (ea)
Cat stretch		2 sets

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]]> Workout One https://baseblocks.com/muscle-up-workout-one/?utm_source=rss&utm_medium=rss&utm_campaign=muscle-up-workout-one Thu, 15 Apr 2021 22:04:06 +0000 https://baseblocks.com/?p=5343 Workout overview Sets Rest 1A. Scapula depression1B. Sidelying external rotation 3 1 min 2A. False grip pull ups2B. Eccentric muscle ups 3 2 min 3A. Bar dips3B. Chin-up 2 90 secs Warmup (5mins) A. Shoulder circlesB. Cross body switchesC. Open book with overhead circle 8 ea8 ea5ea 2 sets 1. Perform this superset for 3 […]

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]]> Workout overview
SetsRest
1A. Scapula depression
1B. Sidelying external rotation		31 min
2A. False grip pull ups
2B. Eccentric muscle ups		32 min
3A. Bar dips
3B. Chin-up		290 secs

Warmup (5mins)

A. Shoulder circles
B. Cross body switches
C. Open book with overhead circle		8 ea
8 ea
5ea		2 sets

1. Perform this superset for 3 sets. Rest 1 min after 1B.
1A. Scapula depression10 reps
1B. Sidelying external rotation10 ea
1A. Scapula depression
1B. Sidelying external rotation
2. Perform this superset for 3 sets. Rest 2 min after 2B.
Week 1Week 2Week 3Week 4Week 5Week 6
2A. False grip pull-ups4 reps5 reps6 reps 6 reps7 reps8 reps
2B. Eccentric muscle-up4 reps4 reps5 reps5 reps6 reps6 reps
2A. False grip pull-ups
2B. Eccentric muscle-up
3. Perform this superset for 3 sets. Rest 1min 30secs after 3B.
Week 1Week 2Week 3Week 4Week 5Week 6
3A. Bar dips6 reps7 reps8 reps9 reps10 reps10 reps
3B. Chin-up6 reps7 reps8 reps9 reps10 reps10 reps
3A. Bar dips
3B. Chin-up

Cool down

A. Triceps stretch
B. Quadruped wrist flexion + extension
C. Cat stretch		30 sec (ea)
30 sec (ea)
Cat stretch		2 sets

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