MUSCLE UP

VOLUME
V2

MISFIT ATHLETICS MUSCLE UP VOLUME

MUSCLE UP VOLUME WEAKNESS TEMPLATE

This template is best for athletes whose max set of muscle ups is somewhere in the
3-10 range, or who struggles to perform more than 2-5 reps repeatedly either with rest
or in a workout (if you're looking to get your rst muscle up or only have a couple,
check out the Muscle Up Strength Template). Make sure that as you work through this 5
week program you are modifying your training to ensure you’re not overusing the
pulling/pushing muscles used heavily in this template. As always, scale to achieve the
desired stimulus, and move as perfectly as possible. Note that this program is written
with Ring Muscle Ups in mind, although you will perform some bar muscle ups and will
likely see improvements there as well.

GOALS
This program is designed to improve your max set of muscle ups as well as capacity to
perform repeated sets. The initial test consists of 5 max e ort sets, where the rst set
should be a true max set so that you can gauge not only your improvement of one set,
but your ability to hit repeated sets when called for in a conditioning piece or event.
You'll be taken through various pulling and pressing drills, mostly for volume
accumulation to build stamina.

HOW TO USE
Muscle ups are hugely technique driven, so ensuring you're doing the drills and
movements programmed as perfectly as possible will enhance your results. If you're
struggling to hit the prescribed volume/rep ranges, simply scale down and make a note,
as many of the drills we have you do will repeat. Do not add this template on top of
your current training volume, substitute these days in for the written training.

HOW LONG?
3 times per week for 5 weeks, including a test and re-test day. We recommend at least
one day between sessions.

Week 1 Week 2 Week 3 Week 4 Week 5

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 WEEK 1
Day Work Notes

Make your rst set a max

Muscle Ups 5 Max e ort set. Record your
total reps as well as your
Sets Rest
reps per set. This will
Monday serve as your test/re-test
3-5 Minutes Between numbers. Each set is a
Sets max e ort - don’t cut
yourself short.

Strict + Kipping Chest We are looking for 5-10

to Bar Pull Up quality strict pull ups. Only
Complex start using a gymnastics
kip when you are “1 rep
Wednesday 4 Sets
shy” of complete failure -
do not start kipping too
soon. Do NOT use a
Rest 2-3 Minutes butter y kip - only a
Between Sets gymnastics kip.

Muscle Up + 1s After completing a

Friday EMOM 10 Minutes 2 muscle up, perform an
Reps additional ring dip.
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 WEEK 2
Day Work Notes

Muscle Ups
Every 2 Minutes for
Focus on depth of dip
and complete the longer
10 Minutes
Monday than normal range of
motion. Rest as needed
1 set at 50% of your between sets.
biggest set from last
week.

Kipping Ring Dips 7x7 Pull rings between chest

and belly button. Can have
Wednesday Accumulate 3 Minutes feet on oor if necessary,
In a Ring Support Hold move feet forward to
AFAP increase di culty.

“Big Kips” For the “Big Kips”, we’re

7x5 looking for long and
straight legs on the
backswing, then pull your
Bar Muscle Ups 4 Max
Friday E ort Sets
belly button to the rings
on the follow through.
Again, make each set a
Rest 3-5 Minutes true max e ort - don’t
Between Attempts save anything on round 1.
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 WEEK 3
Day Work Notes

After completing a
Muscle Up + 1s EMOM
Monday 10 Minutes 3 Reps
muscle up, perform an
additional ring dip.

We are looking for 5-10

quality strict pull ups. Only
Strict + Kipping Chest start using a gymnastics
kip when you are “1 rep
to Bar Pull Up Complex
Wednesday 5 Sets Rest 2-3 Minutes
shy” of complete failure -
do not start kipping too
Between Sets soon. Do NOT use a
butter y kip - only a
gymnastics kip

Maintain a good hollow

Strict Ring Dips body position throughout
AMRAP 2 Minutes x 3 the dip - shoulders and
Friday Max Reps In 2 Minutes palms externally rotated,
Rest 2:00 toes points and slightly in
front of your body.
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 WEEK 4
Day Work Notes

If your biggest set was 6,

Muscle Ups Every 3 perform 3-5 muscle ups
Minutes for 18 Minutes every 3 minutes. Feel free
to adjust your number of
Monday 1 set at 50-80% of your
reps throughout this piece,
but the goal is consistency
biggest set from Week without dropping o . Your
1. sets should be bigger than
week 2.

Rest 1:30-2:00 between

sets. Focus on sending
Kipping Ring Dips 5x10 your energy upward with
your kip, not kicking
Wednesday Accumulate 4 Minutes downward while you try to
In a Ring Support Hold press upward. For the hold,
AFAP maintain a hollow position
with palms and shoulders
externally rotated

“Big Kips” For the “Big Kips”, we’re

6x6 looking for long and
straight legs on the
backswing, then pull your
Bar Muscle Ups 3 Max
Friday E ort Sets
belly button to the rings on
the follow through. Same
as week 2, but you should
Rest 3-5 Minutes be trying to beat your
Between Attempts scores.
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 WEEK 5
Day Work Notes

After completing a muscle

Muscle Up + 1s up, perform an additional
Monday EMOM 10 Minutes 4 ring dip. If you are unable
Reps to hold 4 reps, feel free to
bump it down to 3.

We are looking for 5-10

Strict + Kipping Chest quality strict pull ups. Only
to Bar Pull Up Complex start using a gymnastics
kip when you are “1 rep
Wednesday 5 Sets shy” of complete failure -
do not start kipping too
Rest 2-3 Minutes soon. Do NOT use a
butter y kip - only a
Between Sets
gymnastics kip.

Try to rest a similar amount

to week 1 so that you’re not
Muscle Ups getting a skewed view of
how you’ve improved. If
you're excessively sore,
5 Max Sets
Friday you can give yourself an
additional rest day and
Rest 3-5 Minutes perform the re-test on
Between Sets Saturday. Compare each
set and total reps to week
1.
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