Muscle-Up Training Program
Master the muscle-up through progressive strength building, explosive power development, and focused transition practice. This program takes you from solid pull-ups to strict muscle-ups in 8-16 weeks.
Program Overview
The muscle-up combines pulling strength, explosive power, and a unique transition phase that many athletes struggle with. This program breaks down each component and develops them systematically so the full movement becomes achievable.
Prerequisites: You should be able to perform at least 10-12 strict pull-ups and 15-20 dips before starting. If you cannot meet these minimums, focus on building your pulling and pushing base first.
Example Weekly Structure
Day 1
Pull Strength- Weighted Pull-Ups4x5-8
- Chest-to-Bar Pull-Ups3x6-10
- Straight Bar Dips3x8-12
Day 2
Explosive Power- Explosive Pull-Ups5x3-5
- Clapping Pull-Ups3x3-5
- Kipping Practice3x5-8
Day 3
Transition & Skill- Banded Muscle-Ups5x1-3
- Negative Muscle-Ups3x3-5
- Transition Swings3x5-8
Progression Timeline
Pulling Foundation
Build to 15+ strict pull-ups and establish high pull strength patterns.
High Pull Development
Develop consistent chest-to-bar pulls. Begin explosive pulling work.
Transition Training
Focus on the transition phase with bands and negatives. Master the hip drive.
Muscle-Up Achievement
Achieve first strict muscle-up. Work on consistency and form.
Key Exercises
Build pulling strength foundation
Develop high pull range
Transition pushing strength
Kip and swing control
Generate power for transition
Learn the movement pattern