Muscle Up Program

$27.00

New Release! This 6-Week, 3-Days per week program is for both beginner and advanced athletes, with structured progressions broken down by skill level. It does not matter if you are looking to get your first muscle up or want to increase your capacity to be able to rep out 30 for time unbroken, you’ll find this program extremely effective. Athlete should be able to perform at least 4-5 strict pull-ups before challenging this program.

Description

This 6-Week, 3-Days per week program is for both beginner and advanced athletes, with structured progressions broken down by skill level. It does not matter if you are looking to get your first muscle up or want to increase your capacity to be able to rep out 30 for time unbroken, you’ll find this program extremely effective. Athlete should be able to perform at least 4-5 strict pull-ups before challenging this program.

Program Details

  • 6-Week template with 3 days a week training included.
  • Instant downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
  • Designed to be completed as a 30 minute ADD-ON to your regular gym classes before the class begins or in a separate session.

Can I still do group class workouts?

Yes, this is exactly what the goal of this program is!

The training is meant to be completed as an ADD-ON to your regular gym classes, ideally before the class begins.

How long does each session take?

For most days, please allow approximately 20-30 minutes to complete all parts.

What happens after I finish the program?

Since our programs are based on percentages and rep ranges according to athlete’s work capacity and strength, you are able to repeat our program cycles as many times as you wish.

Can I see a sample of the programming?

Absolutely, just visit the “Program Sample” tab.

Program Sample

Here is a sample of Week 3 Day 1 programming.

Week 3 Day 1

Part A: Warm Up

Row, Bike, Ski or Skip (5 minutes)

3 Sets (For Quality)

10 Ring Kip Swings
10 Band Pull-Aparts (Slow and controlled)
4-6 Chest To Ring Pullups (Use bands to scale)

Part B: Specific

EMOM 10

Level 1
1 Ring Pull Up + 1 Strict Ring Muscle Up + 1 Strict Dip
Note: Perfect form, no kipping in pull-up or dip.

Level 2 (No strict ring muscle up)
1 Banded Strict Pull Up + 1 Banded Strict Ring Muscle Up + 1 Banded Strict Dip (Setup Video)
Note: Use a band strong enough to allow you to perform a movement without deviating from form.

Part C: Strength

4 Sets

Level 1
Max Unbroken Strict Pull Ups
Note: Rest 2-3 Minutes Between Sets

Level 2
Max Unbroken Banded Strict Pull Ups
Note: Rest 2-3 Minutes Between Sets

Part D: Accessory

Accumulate 4 min in a plank position (straight arms)

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