Overview
| Program Goal | Muscle up |
| Delivery Format | Self-paced workouts |
| Experience Level | 10+ pull-ups 12+ dips |
| Program Duration | Six weeks |
| Training Frequency | Three per week |
| Equipment | BaseBar/B-Bars Resistance bands |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
| Workout One (60 mins) | Workout Two (60 mins) | Workout Three (60 mins) |
| 1A. Scapula depression 1B. Sidelying external rotation 2A. False grip pull ups 2B. Eccentric muscle ups 3A. Bar dips 3B. Chin-up | 1A. Banded 90/90 ER 1B. Australian row 2A. Dip to muscle-up transition 2B. Banded high false grip pull-up 3A. Wide grip pull-up 3B. Push-up | 1A. Banded shoulder extension 1B. Banded shoulder diagonal lifts 2A. Muscle-up 2B. Single-arm Australian row 3A. Tuck pull-ups 3B. Banded muscle up transition 4A. Squat assisted muscle up 4B. Dips with negative muscle up |
Sample weekly schedule
| Sunday | |
| Monday | Workout One (60 mins) |
| Tuesday | |
| Wednesday | Workout Two (60 mins) |
| Thursday | |
| Friday | Workout Three (60 mins) |
| Saturday |
Tests
Max false grip pull-ups
| Beginner | Intermediate | Advanced |
| < 3 reps | 3-6 reps | > 7 reps |
Max dips
| Beginner | Intermediate | Advanced |
| < 10 reps | 10-15 reps | > 16 reps |
About Me
