This is the Full Body workout from the Muscle Up Mastery plan. It trains Back, Chest, Quads, Lower Back, Core and Glutes across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Pull-Up while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Pull-Up | 3 × 10 |
 Push Up | 3 × 10 |
 Pistol Squat | 3 × 10 |
 Superman | 3 × 15 |
 Plank | 3 × 60 |
 Hip Thrust | 3 × 10 |
