INTERMEDIATE

Strong but
not enough?
Don’t know
How to step up?

THIS IS FOR YOU!

 GUIDE

- This plan is made for those who are looking to progress fast
and get stronger.
- Use the resistance band for pull ups/muscle ups if needed.
- Rest in between the routines as long as you need to feel
good and to be able to do the next one. Usually its 5-10 mi-
nutes.
- Remember to warm up well. For the upper body you can use
the “muscle up conditioning routine for just 1 round” or full
body warm up from the video tutorial.
- Remember to breath.
- You dont have to stick to the days I provided in the plan. You
can always do the Monday workout on Tuesday. The only
thing that matters is to stick to the order.
- You can break the sets as many times as you need(unless it
says that you can not break the set). The most important
thing is to complete the number.

- EMOM - every minute on the minute, start a set every time

the minute starts.

- MU - Muscle up.
 IMPORTANT
Watch all the videos below before you start the plan.

WARM-UP
PROPER FORM
MUSCLE UP STYLE
BREATHING
TIPS
INCREASING REPS
MUSCLE UP CONDITIONING
 Welcome to hell
WEEK 1

MONDAY:

1st routine: 2nd routine: 3rd routine: PULL

MUSCLE UPS DIPS UPS

5 Muscle ups – 10 10 dips + 20 knees to 1 pull up – 10

the chest + 10 dips headbangers - 1 MU
seconds hold dip
position on the top of X5 with 2 minutes rest 2 pull ups – 9
the bar, hands straight headbangers - 1 MU
–
3 pull ups – 8
10 seconds dip position headbangers - 1 MU
arms bent 90 degree – 4 pull ups – 7
headbangers - 1 MU
10 seconds chest to
the bar position 5 pull ups – 6
headbangers - 1 MU
(elbows are placed
perpendicularly to the 6 pull ups – 5
bar) – headbangers - 1 MU
10 seconds chin over
7 pull ups – 4
the bar – 10 seconds headbangers - 1 MU
half way – 10 seconds
dead hang - 10 pull 8 pull ups – 3
ups headbangers - 1 MU

Rest 5 minutes 9 pull ups – 2

headbangers - 1 MU
between sets. Do 3
sets of those. 10 pull ups – 1
headbanger - 1 MU

Rest 3 minutes in
between.
TUESDAY: Rest

WEDNESDAY:

1st : PUSH UPS 2nd: LEGS RAISERS + 3rd: COMBO

MUSCLE UPS
10 push ups 2 minutes max rep out
1 muscle up – 5 toes to for muscle ups
30sec rest
the bar raisers – 1
20 push ups 1 minute rest
muscle up

30sec 2 min max rep out for

2 muscle ups – 5 toes
dips
to the bar raisers – 2
30 push ups
muscle ups 1 minute rest
30sec
3 muscle ups – 5 toes 2 minutes for pull ups
40 push ups to the bar raisers – 3
muscle ups 1 minute rest
30sec
4 muscle ups – 5 toes 2 minutes for squats
50 push ups
to the bar raisers – 4
30sec 1 minute rest
muscle ups
40 push ups 2 minutes for push ups
5 muscle ups – 5 toes
30sec to the bar raisers – 5
muscle ups
30 push ups
Rest 3 minutes in
30sec
between. Breaks are
20 push ups allowed

30sec

10 push ups
THURSDAY:

1st routine: MUSCLE 2nd routine: PULL 3rd routine:

UPS + ISO HOLDS UPS
100 box jumpes
5 seconds dead hang – 5 MINUTES DRILL –
pull ups from the dead 100 double unders
1 muscle up
hang to the half way (jump rope)
5 seconds half way – 1 only ( complete as
muscle up( from the many as you an) 100 lunges + 10kg
half way position) (100 each leg)
Rest 2 minutes
100 jump squats
5 seconds chin over 5 MINUTES DRILL –
the bar – 1 muscle up pull ups from the half
way to the chin over
Then the seconds stay the bar only ( complete
the same all the time as many as you an)
but muscle ups go up
by one up to 5 Rest 2 minutes

Rest 3 minutes in 5 MINUTES DRILL –

pull ups full
between.
ROM( complete as
many as you an)

FRIDAY: Rest

SATURDAY:

1st routine 2nd routine: PUSH 3rd routine:

MUSCLE UP UPS WITH THE 20KG
PLATE ON YOUR 5 MU
20 sets of 1 muscle up
BACK 50 DIPS
with 5kg (1 minute rest
30 PULL UPS
in between) EMOM x20 60 PUSH UPS
Then 20 sets of 2 10 push ups every 5 MU
muscle ups bodyweight minute Try to complete it
(1 minute rest in within 10 minutes.
between)
 WEEK 2

MONDAY:

1st routine: 2nd routine: Straight 3rd routine: MIX

DIAMOND PUSH UPS Bar- Dips ladder
Dead hang 10 seconds 50 dead lifts + 50kg
+ REGULAR PUSH -1 muscle up –
UPS 2 bar-dips 25 pull ups

2 diamonds – 2 regular Dead hang 10 seconds 50 squats + 25kg

– 1 muscle up –
4–4 4 bar-dips 50 push ups
6–6
Dead hang 10 seconds
8–8 X2 with 5 minutes rest
– 1 muscle up –
6 bar-dips in between
10 – 10
10 – 10 Dead hang 10 seconds
8–8 – 1 muscle up –
8 bar-dips
6–6
4–4 Dead hang 10 seconds
– 1 muscle up –
2–2 10 bar-dips
x2 in a row. No rest. Dead hang 10 seconds
– 1 muscle up –
8 bar-dips
Dead hang 10 seconds
– 1 muscle up –
6 bar-dips
Dead hang 10 seconds
– 1 muscle up –
4 bar-dips
Dead hang 10 seconds
– 1 muscle up –
2 bar-dips
You can not break the
set, if you break you
start again. Rest 2-3
minutes in between.
TUESDAY: Rest

WEDNESDAY:

1st : MIX 2nd routine: 3rd: PULL UPS +

DIPS
25 pull ups - 5 muscle 5 toes to the bar
up raisers 40 dips - 20 pull ups
(no rest in between)
15 pull ups - 3 muscle 10 knees to the chest
ups Rest 5 minutes
4 toes to the bar
30 dips - 15 pull ups
5 pull ups - 1 muscle 8 knees to the chest
up 3 Rest 10 minutes
6
Do it as fast as you 40 dips - 20 pull ups
2
can.
4 Rest 5 minutes
1 toes to the bar raiser
2 knees to the chest 30 dips - 15 pull ups

Try to complete it Try to complete it

without leaving the bar. without breaking
the number.
x2 with 3-5 minutes
rest

THURSDAY: Rest
FRIDAY: WEIGHTED TRAINING

1st routine: MUSCLE 2nd routine: MIX 3rd routine: MUSCLE

UP UPS + PULL UPS
50 australian pull ups
3 with 5kg-
10 pull ups + 10 kg 2 muscle ups with 5 kg
3bodyweight 10 pull ups bodyweight
40 push ups
Rest 2 minutes
2 with 5kg- bodyweight
5 muscle ups
2bodyweight 25 push ups with 20 kg bodyweight
plate on the back 10 pull ups with 10 kg
1 with 5kg- 25 dips Rest 3 minutes
1bodyweight 10 dips with 10 kg
5 muscle ups Do it 5 times
Rest is 1 minute after
bodyweight
you complete the
bodyweight muscle
ups. Rest 5 minutes and
repeat it one more
time

SATURDAY: Rest
 WEEK 3

MONDAY:

1st routine: PULL 2nd routine: DIPS 3rd routine:

UPS MUSCLE UPS
+10kg
LADDER
100 sit ups + 10
5 reps from the lowest
muscle ups 1
part of the dip to the
80 sit ups + 8 MU half way up. Rest 1 minute

60 - 6 5 reps from the half 2

way up to the lock out
40 - 4 1 minute rest
5 full reps
20 - 2 All the way to 10 reps.
Rest 1 minute
Complete it as fast as
Do the same but
you can.
bodyweight.

x3 with 3 minutes rest

in between.

TUESDAY: Rest
WEDNESDAY:

1st : DIPS+PUSHES 2nd: PULL UPS 3rd: MUSCLE UPS

+SQUATS
5 chin ups with 10kg – 1 Muscle up from the
1 dip – 20 push ups - 10 bodyweight pull dead hang - 1 from
40 bodyweight squats ups. half way - 1 from chin
over the bar
2-19-39 6-9,7-8,8-7,9-6,10-5
3-18-38 30 seconds rest in Rest 3 minutes and do
4-17-37 between. 10 push ups it 5 times
5-16-36 penalty for each break.
6-15-35 REST 2 minutes
7-14-34
8-13-33 Then 5 sets of 5 pull
ups with 10 kg(30 sec
9-12-32
– 1min rest)
10-11-31
REST 2 minutes
Complete it as fast as
you can. 5 sets of 5 bodyweight
chin ups(30 sec-1min
rest)

THURSDAY:

1st routine: PULL 2nd routine: PULL UPS 3rd routine:

UPS + BAR-DIPS +
HOLDS 3 pull ups close grip – 1 dip - 1 muscle up -
3 pull ups regular grip 2 pull ups - 1 MU -
30 bar dips - 10 – 3 pull ups wide grip
seconds hold top of the 3 push ups - 1 MU
head touching the bar 3 chin ups close grip – - 4 squat - 1 MU -
– 10 pull ups 3 chin ups regular grip 5 dips - 1 MU - 6 pull
25 bar dips – 10sec – 3 chin ups wide grip ups - 1 MU - 7push ups
hold – 8 pulls - 1 MU - 8 squats …
20-10-6 That’s ^ one circle
15-10-4 which is to be done
All the way up until you
10-10-2 without leaving the bar.
Every break is 10 push break the set and cant
5-10-10
ups. Do 5 circles with 5 do the certain number.
3 minutes rest in minutes rest in Lets see where you can
between. between get now.
FRIDAY: Rest

SATURDAY:

1st routine 2nd routine: 3rd routine: MIX

MUSCLE UPS
50 push ups -11 pull 2 MU - 15 bar dips –
ups 5 muscle ups – 10 15 pull ups - 15
seconds hold straight diamond push ups –15
40 push ups -12 pull arms in the dip position seconds hold chin over
ups on the top – 10sec the bar - 15 dips – 2
hold arms bent 90 muscle ups. Rest 30
30 push ups -13 pull degrees – 10 seconds seconds in between
ups hold chin over the bar Rest 3 minutes
– 10 half way and 10
20 push ups -14 pull dead hang. 2 mu -10 bar dips –
ups Then 10 pull ups - 10
4-10-10-10-10-10…. diamond push ups –10
10 push ups -15 pull 1-10-10-10-10-10 seconds hold chin over
ups Rest 3 minutes in the bar - 10 dips – 2
between the sets. muscle ups.
2 minute break after After you finish Rest 2.30 minutes
push ups and 3 1-10-10-10-10-10, rest
minutes break after 5 minutes. 2 mu - 15 bar dips –
pull ups. Then, do 10 pull ups 15 pull ups -15
+10kg and 1 diamond push ups –15
bodyweight muscle up seconds hold chin over
9 -1 the bar - 15 dips – 2
8 -1 muscle ups.
7-1
… Rest 2 minutes
1-1 2mu - 10 bar dips –
Rest 2-3 minutes in 10 pull ups - 10
between the sets. diamond push ups –10
seconds hold chin over
the bar - 10 dips – 2
muscle ups.

Rest 1 minute
2 mu - 5 bar dips – 5
pull ups - 5 diamond
push ups –5 seconds
hold chin over the bar -
5 dips – 2 muscle ups.
 WEEK 4

MONDAY:

1st routine: 2nd routine: Bar-dips + Muscle

up
You start with additional weight
10kg. You do 1 pull up, 2,3,4…9,10 30 bar dips + 1 mu
(10-15 seconds rest in between of 25 bar dips + 1 mu
the sets).
Then, right after you finished 10 20 bar dips + 1 mu
pull ups- take off the weight.
Start from 20 pull ups, go down by 15 bar dips + 1 mu
2, so that:20-18-16…6-4-2. 10 bar dips + 1 mu
Every time you break a set it’s a 10
push ups penalty. So if you broke 5 bar dips + 1 mu
your sets 4 times during the routine
you need to do 40 push ups Do it as fast as you can.
afterwards.

TUESDAY: Rest
WEDNESDAY:

1st : Dips routine: 2nd: Push ups routine:

2 dips/10 seconds hold on the This is a push ups ladder, but you
bottom of the movement(the need to multiply each number to
deepest stage of the dip), 4 dips/10 sets. For example if you do 1 rep –
seconds hold,6/10,8/10,10/10. its 1 set of 1 rep, 2 sets of 2 reps, 3
Then 8 dips/5 seconds hold, sets of 3 reps, 4 sets of 4 reps ….
6/5,4/5,2/5. Until you cant do it anymore and
break the set. Rest in plank is
No breaks, if you break you need ti forbidden, no pauses when doing
start again. You only have 5 push ups.
attempts. All in your head.
THURSDAY:

1st routine: 2nd routine:

3 pull ups from the dead hang to 1 minute dead hand hold to 5 pulls
the half way(top of the head to the
bar) 1 minute dead hand hold to 6 pulls
3 pull ups from the half way to chin 1 minute dead hand hold to 7 pulls
over the bar
3 full range of motion pull ups 1 minute dead hand hold to 8 pulls

1 minute dead hand hold to 9 pulls

1 muscle up
This ^ is one circle. You need to do 1 minute dead hand hold to 10
5 of them. You can do both pulls
unbroken or broken circles( no
Rest 2-3 minutes in between.
penalties)

Rest 3-5 minutes in between

FRIDAY: Rest

SATURDAY:

1st routine: 2nd routine: 3rd routine:

EMOM jump squats

EMOM sit ups EMOM muscle ups
X30 minutes 15 reps
X30 15 reps X15 2 reps