Workout overview
| Sets | Rest | |
| 1A. Banded shoulder extension 1B. Banded shoulder diagonal lifts | 3 | 1 min |
| 2A. Muscle-up 2B. Single-arm Australian row | 3 | 2 min |
| 3A. Tuck pull-ups 3B. Banded muscle up transition | 3 | 2 min |
| 4A. Squat assisted muscle up 4B. Dips with negative muscle up | 3 | 1 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 extension | 10 reps |
| 1B. Banded shoulder diagonal lifts | 10 ea |
2. Perform this superset for 3 sets. Rest 2 min after 2B.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
| 2A. Muscle-up | 2 reps | 3 reps | 4 reps | 4 reps | 5 reps | 6 reps |
| 2B. Single-arm Australian row | 4 ea | 5 ea | 6 ea | 7 ea | 8 ea | 8 ea |
3. Perform this superset for 3 sets. Rest 2 mins after 3B.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
| 3A. Tuck pull-ups | 4 reps | 5 reps | 6 reps | 7 reps | 8 reps | 8 reps |
| 3B. Banded muscle-up transition | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 6 reps |
4. Perform this superset for 3 sets. Rest 1 min 30 secs after 4B.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
| 3A. Squat assisted muscle up | 4 reps | 4 reps | 5 reps | 5 reps | 6 reps | 6 reps |
| 3B. Dips with muscle up negatvie | 8 reps | 9 reps | 10 reps | 11 reps | 12 reps | 12 reps |
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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