Muscle-up debuts.
Hang from a bar with an overhand grip and pull your chin above the bar, then lower under control.
Support the body on parallel bars and lower until the shoulders are below the elbows, then press back up.
Lying under a bar set at hip height, body straight, pull your chest to the bar and lower under control.
From a dead hang, pull explosively high enough to transition over the bar into a dip lockout, combining a pull-up and a dip in one continuous movement.
Band-assisted while building toward strict reps
This program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.