Muscle-up-program.pdf
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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 doA. 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 TransferA. 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
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 doA. 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 TransferA. 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
