Tue + Fri are the lifts — two balanced full-body days, so back, glutes, biceps, delts, press and arms each land twice a week across varied movements. Everything's a straight-line hour-plus of resistance work; nothing plyometric or skill-based is in these sessions.
Off days carry the extras. Plyo/power and the three calf flavors (reactive → heavy → slow-eccentric) are spread Mon / Wed / Sat, and dedicated muscle-up practice sits on Sunday, well clear of both lifts. The daily balance / abs / core sequence runs every day.
Double progression. Top of the rep range on all sets, then add the smallest load (≈2.5–5 lb DB / one cable pin). On pull-ups, clear the range clean, then add load or harden the variation — keep it a power stimulus for the muscle-up.