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Muscle Up Program PDF

This 4 week program aims to build pulling strength and false grip strength for the muscle up. Exercises include strict and weighted chin ups, false grip rows, partial chin ups, muscle ups with bands, ring dips, and hammer curl variations. Weeks 5-8 focus on achieving 1 unassisted muscle up and strengthening the false grip. Later weeks add kipping movements and continue to build the false grip muscle up.

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6K views

Muscle Up Program PDF

This 4 week program aims to build pulling strength and false grip strength for the muscle up. Exercises include strict and weighted chin ups, false grip rows, partial chin ups, muscle ups with bands, ring dips, and hammer curl variations. Weeks 5-8 focus on achieving 1 unassisted muscle up and strengthening the false grip. Later weeks add kipping movements and continue to build the false grip muscle up.

Uploaded by

jan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Ring/Bar Muscle-Up Program

4 Weeks

Goal: Build pulling strength/build false grip strength. Tempo for all exercises is 2-1-x-1, unless otherwise
noted.

Monday

A. Strict Chest-to-bar chin-ups 5 x 5; 120s; increase load 2.5 lbs once you’re capable of completing
5 sets of 5 reps
B. False grip ring rows to sternum 4 x 10

Wednesday

A. Chin-ups (use heaviest weight possible) 8 x 2


B. Partial chin-ups (midway to top) C2B if possible; 4 x 4; pause 2 s at midway position and 2 sec at
top; rest 15s, then bottom to midway, pausing 2s at bottom and 2 sec at top

Friday

Skill Transfer

A. Muscle-up on low rings with band 8 x 2 EMOM (with least assistance possible)
B. Ring Dips 5 x 5 (120s)-use full range of motion. Add 2.5 lbs when you can complete 5 strict dips
for 5 sets.

Weeks 5-8 (Attempt no more than 5x)

Monday

A. Muscle up on rings 5 x 1; take as much time as needed between sets.

If you’re unable to perform a muscle up at this point do-

A. False grip pull-ups to sternum on rings 6 x 2 (E2MOM)


B. Chest to bar pull-ups 5 x 5 (add 2.5 lbs every week) until you complete 5 sets of 5 reps (rest
120s).

Wednesday

Chin-ups, 6 x 3 EMOM, starting with the same weight as you were using for 8 x 2
Ring Dips 6 x 4; 120s. Start with the same weight that you were using for weeks 1-4. Add 5-10 lbs every
week if sets are completed, followed by 2x max reps (60s between sets).

Friday

Skill Transfer-

A. Muscle-up on low rings without band. May start with feet on floor or elevated on bench 5 x 2
(EMOM).
B. Partial Pull-ups 4 x 4, hold 2s at 90 degrees and 2s at top
C. Partial Pull-ups 4 x 4, hold 2s at bottom and 2s at 90 degrees
D. Hammer grip db curls 4 x 8; 60s between sets

If you’ve obtained false grip muscle-ups, we will continue to strengthen false grip while adding kip.

Monday

A. False grip muscle-ups 5 x 1; take as much rest as necessary.

B1. Kipping chest to belly button pull-ups on bar x 2; no rest

B2. Kipping chest to bar pull-ups x 3; rest 120s

C. Rear delt flyes 3 x 10-12, 60s

D. Hammer grip db curls 3 x 10, 60s

Wednesday

A. Chest-to-bar pull-ups (strict) 5 x 5


B. Single-bar bar dips with lean back 6 x 4; 120s

Friday

A. False grip muscle-ups 3 x 2; rest 120s-180s


B. False grip max hold at bottom position x 1

C1. Incline db curl 3 x 10, rest 15s


C2. Kipping chest to bar pull-ups 3 x max reps, 30s

C3. Chin-ups, 3 x max reps, rest 120s;

Week 9

Monday-Test muscle-up

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