COACHED BY COREY · PROGRAM 01
8-Week Bar Muscle-Up Foundation
Earn your first rep with a quality-first progression.
3 sessions per week · 8 weeks · focus: positions, pulling height, rhythm, turnover and confidence.
WEEK 1 · BUILD
Build the Base
Session 1 · Pull StrengthScap pull-ups 3×8 · Strict pull-up 5×4 · C2B eccentric 4×3 · DB row 3×10/side · Beat swing 4×6 · Low-bar transition 4×4.
Session 2 · Dip + PositionsStraight-bar dip 5×5 · Push-up 3×10 · Ring support 4×20 sec · Box turnover 5×3 · Jumping BMU 4×3 · Dead bug 3×8/side.
Session 3 · Height + RhythmStrict pull-up 4×5 · Lat pulldown 4×8 · Beat swing 5×5 · C2B 5×3 · Hip-to-bar 5×3 · Hollow rock 3×15.
WEEK 2 · BUILD
Own the Positions
Session 1Strict pull-up 5×5 · C2B eccentric 4×3 · Pendlay row 4×8 · Beat swing 4×6 · Hip-to-bar 4×3.
Session 2Straight-bar dip 5×6 · Negative dip 4×3 · DB strict press 4×8 · Low-bar transition 5×3 · Box BMU 4×3 · Band turnover 4×3.
Session 3C2B 5×3 · Harder pull-up variation 4×4 · Lat pulldown 3×8 · High pull 5×3 · Hip-to-bar 5×3.
WEEK 3 · EXPLODE
Create Height
Session 1Weighted pull-up 6×3 @ RPE 7–8 · Explosive C2B 5×3 · Barbell row 4×6 · High pull 5×3 · Hip-to-bar 5×2.
Session 2Straight-bar dip 5×5 · Deep bar dip 4×3 · Box fast turnover 6×2 · Band BMU 6×2 · Jumping BMU 4×3.
Session 3Beat swing 5×6 · C2B 5×3 · Hip-to-bar 5×3 · Strict pull-up 4×4 · Seated DB press 3×10 · Hanging knee raise 3×12.
WEEK 4 · EXPLODE
Midpoint Benchmark
Session 1 · TestMax quality strict pull-ups · best C2B height · max straight-bar dips. Then weighted pull-up 4×3 and band BMU 5×2.
Session 2Straight-bar dip 4×5 · Negative BMU 5×2 · Low-bar turnover 5×3 · Light-band BMU 6×1 · Core 10 min.
Session 3Explosive pull 5×3 · C2B 4×3 · Beat swing 4×6 · Hip-to-bar 4×3 · Full-movement drill 5×2.
WEEK 5 · CONNECT
Connect the Movement
Session 1Weighted pull-up 5×3 · Explosive C2B 4×3 · Light-band BMU 8×1 · Hip-to-bar + turnover complex 5 rounds.
Session 2Straight-bar dip 5×4 · Deep dip 4×3 · Push press 4×5 · Negative BMU 4×2 · Jumping BMU 4×3 · Low-bar turnover 4×3.
Session 3 · AttemptsBeat swing 3×6 · C2B 3×3 · Hip-to-bar 3×2 · 3–6 full attempts with full recovery · 5×1 light-band back-off.
WEEK 6 · CONNECT
Reduce Assistance
Session 1Weighted pull-up 6×2 · High pull 5×2 · Lowest-band BMU 6×1 · 2–4 fresh full attempts.
Session 2Straight-bar dip 5×4 · Deep dip 4×3 · Fast box turnover 6×2 · Negative BMU 4×2 · Jumping BMU 4×2.
Session 3Beat swing 3×6 · C2B 3×3 · Hip-to-bar 3×2 · 5–8 full attempts · lowest-band back-off 4×1.
WEEK 7 · PERFORM
Build Confidence
Session 1Weighted pull-up 4×2 · Explosive C2B 4×2 · Hip-to-bar 4×2 · Full BMU attempts 4–6 total · dips 3×5.
Session 2Beat swing 3×5 · Low-bar turnover 4×2 · Full/lowest-band BMU 8×1 · negatives 3×2.
Session 33 rounds: 5 beat swings + 3 C2B + 4 dips. Then 6–10 fresh singles with 2–3 min rest.
WEEK 8 · PERFORM
Test Week
Session 1 · SharpenEasy pull-up 3×3 · C2B 3×2 · Hip-to-bar 3×2 · 3–5 BMU attempts · dips 2×5.
Session 2 · PrimerBeat swings 3×5 · C2B 2×2 · dips 2×4 · low-band BMU 3×1 · a few full attempts. Finish fresh.
Session 3 · Final TestStrict pull-up max · best C2B height · straight-bar dip max · then 5–8 full BMU attempts with 2–3 min rest. Record best result.