Calisthenics Mastery A — Vertical Pull + Muscle-Up
Advanced vertical-pull day built around the muscle-up. Muscle-up practice, weighted pull-ups, one-arm chin progression, scapular and hanging core. Pull-up bar mandatory. ~55 min, 5 movements.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Muscle Up Strict where possible. Stop the set when the transition degrades, not at failure. Sub strict pull-ups + explosive dips if not owned. 1 warm-up set first 4 × 3 · rest 3 min | 4 | 3 | 3 min |
| 02 | Weighted Pull Ups Belt or DB between feet. Add load once strict BW pull-ups exceed 8 at RPE8. Dead hang to chin over bar. 1 warm-up set first 3 × 5 · rest 2:30 | 3 | 5 | 2:30 |
| 03 | One Arm Chin-Up One-arm progression — band-assist, foot-assist, or eccentric-only. Log the assistance level. Strict-protocol per side. 3 × 3 · rest 2 min | 3 | 3 | 2 min |
| 04 | Scapular Pull-Up Hang, depress and retract scapulae without bending the elbows. Builds the bottom of the muscle-up pull. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 05 | Hanging Leg Raise Strict, no swing. Toward toes-to-bar — pause briefly at the top. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is strict by intent: muscle-up first at full freshness, then heavy pull, then accessory pull and core. Muscle-up sets are quality, not AMRAP — end the set when the transition gets sloppy. Weighted pull-up: add load (belt/DB) when strict bodyweight reps clear 8 at RPE8; if a target is missed, drop 2.5 kg next set, do not grind. One-arm chin is a partial/assisted progression (band, foot-assist, or eccentric-only) — log which. Sub strict pull-ups for muscle-ups if the transition is not owned. Full ROM, dead hang.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Calisthenics Mastery A — Vertical Pull + Muscle-Up template?
Order is strict by intent: muscle-up first at full freshness, then heavy pull, then accessory pull and core. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Calisthenics Mastery A — Vertical Pull + Muscle-Up, and how long does it take?
Calisthenics Mastery A — Vertical Pull + Muscle-Up runs 5 movements and about 16 working sets, roughly 63 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight