Instructions
This twelve week muscle-up program is divided in three phases that takes you through different workouts, exercises and progressions. Start at Weeks 1-4 and repeat the workouts before moving on to Weeks 5-8 and thereafter Weeks 9-12. Stay longer than four weeks on each phase if needed.

Frequency
You can perform this workout program as a additional program long-side your current training schedule, in that case, perform two workouts of this program per week. If you want to fully focus on learning the muscle-up, then you can perform four workouts per week. Remember to take breaks between your sessions to get at least 2-3 rest days in per week. We don’t recommend that you perform more than 2 sessions in a row without taking at least 1 rest day.

Technique Guide
In the Technique Guide  you will find in-depth videos explaining the different parts of the muscle-up such as the grip, swing and chest over bar technique. Keep the technique in mind while performing the workouts in the program. Watch them more than once until the technique is second nature.

Get app
For easy access to the program, download the Web App. See instructions.