Muscle-up debuts.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Hinged forward at the hips, pull a barbell from a hang to the lower ribcage, then lower under control.
Press a weight from shoulder height to full lockout overhead.
Hang from a bar with an overhand grip and pull your chin above the bar, then 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.