COACHED BY COREY · PROGRAM 02

Strength Builder for Muscle-Ups

Build the engine behind the skill.

2 sessions per week · 8 weeks · progressive overload without grinding. Rest 2–3 min on primary lifts, 90 sec on secondary compounds, 45–75 sec on accessories.

WEEK 1 · FOUNDATION

Positions + Tissue Capacity

A · Pull + Posterior

Weighted strict pull-up 5×4 @ RPE 7 · Barbell bent-over row 4×8 with 2-sec squeeze · RDL 4×8 with 3-sec lower · 1-arm DB row 3×10/side · DB pullover 3×12 · Hollow hold 4×20–30 sec.

B · Press + Trunk

Strict press 5×5 @ RPE 6–7 · DB floor press 4×8 · Front squat 4×6 @ RPE 6–7 · Chest-supported DB row 3×12 · Suitcase carry 3×30–40m/side · Dead bug DB pullover 3×8/side.

WEEK 2 · FOUNDATION

Add Load

A · Pull Strength

Weighted strict pull-up 6×3 @ RPE 7 · Pendlay row 5×6 · RDL 4×7 @ RPE 7 · 1-arm DB row 3×9/side · Hammer curl 3×10 · Hollow rock 3×15–20.

B · Press Strength

Strict press 6×4 @ RPE 7 · DB incline press 4×8 · Front squat 5×5 @ RPE 7 · Rear-delt row 3×12 · Farmer carry 4×30m · Side plank 3×30 sec/side.

WEEK 3 · BUILD

Maximum Pulling Force

A · Heavy Pull

Weighted strict pull-up 5×3 @ RPE 8 · Bent-over row 5×5 @ RPE 7–8 · RDL 4×6 @ RPE 7–8 · 1-arm DB row 4×8/side · DB pullover 3×10 · Weighted hollow 4×20 sec.

B · Press + Power Base

Push press 6×3 fast · DB floor press 4×6 · Front squat 5×4 @ RPE 7–8 · Chest-supported DB row 4×10 · DB overhead carry 3×20–30m/side · Hanging knee raise 3×10–12.

WEEK 4 · DELOAD

Consolidate + Re-Test

A · Neural Primer

Weighted strict pull-up 4×2 @ RPE 7 · Barbell row 3×5 @ RPE 6–7 · RDL 3×5 @ RPE 6 · 1-arm DB row 2×8/side · DB pullover 2×10 · Hollow hold 3×20 sec.

B · Freshness

Strict press 4×3 @ RPE 6–7 · DB incline 3×6 easy · Front squat 3×4 @ RPE 6 · Chest-supported row 2×10 · Farmer carry 2×25m · 5 min shoulder/T-spine mobility.

WEEK 5 · INTENSIFY

Strength Into Speed

A · Pull Force

Weighted strict pull-up 6×2 @ RPE 8 · Pendlay row 5×4 explosive · RDL 4×5 @ RPE 8 · 1-arm DB row 4×6/side · Hammer curl 3×8 · Weighted hollow 4×20–25 sec.

B · Press Power

Push press 7×2 @ RPE 7–8 · DB floor press 4×6 · Front squat 5×3 @ RPE 8 · Chest-supported row 4×8 · Suitcase carry 4×25m/side · Dead bug pullover 3×8/side.

WEEK 6 · INTENSIFY

Peak Strength

A · Peak Pull

Weighted strict pull-up 5×2 @ RPE 8–8.5 · Bent-over row 5×4 @ RPE 8 · RDL 4×4 @ RPE 8 · 1-arm DB row 3×6/side · DB pullover 3×8 · Hollow rock 3×15.

B · Peak Press

Push press 6×2 @ RPE 8 · DB incline 4×6 @ RPE 8 · Front squat 5×3 @ RPE 8 · Rear-delt row 3×10 · Farmer carry 4×30m · Side plank 3×35 sec/side.

WEEK 7 · TRANSFER

Reduce Volume, Keep Force

A · Pull Primer

Weighted strict pull-up 4×2 @ RPE 7.5 · Pendlay row 4×4 fast · RDL 3×5 @ RPE 7 · 1-arm DB row 3×8/side · DB pullover 2×10 · Hollow hold 3×25 sec.

B · Press Primer

Push press 5×2 @ RPE 7 · DB floor press 3×6 · Front squat 3×4 @ RPE 7 · Chest-supported row 3×8 · Suitcase carry 3×20m/side · 5 min mobility.

WEEK 8 · PEAK

Taper + Express

A · Final Pull Primer

Weighted strict pull-up 3×2 @ RPE 6–7 · Barbell row 3×4 easy · RDL 2×5 easy · 1-arm DB row 2×8/side · Hollow hold 2×20 sec. Finish fresh.

B · Final Press Primer

Push press 3×2 @ RPE 6–7 · DB floor press 2×6 · Front squat 2×4 @ RPE 6 · Chest-supported row 2×8 · Farmer carry 2×20m. No soreness chasing.

PROGRESSION RULE

If every rep is clean and the final-set RPE is at or below target, add 1–2.5 kg to upper-body lifts, 2.5–5 kg to lower-body lifts, or the smallest available dumbbell increase the following week.