A 24-week program to get a clean muscle-up requires a mix of strength training, skill
development, and mobility work. The goal is to gradually build the strength and technique
needed for the muscle-up, focusing on key areas like pulling strength, pushing strength, core
stability, and explosive power. Here's how you can break it down:
Phase 1: Foundation Building (Weeks 1–8)
In this phase, the goal is to build basic strength, improve body control, and establish a strong
foundation for the muscle-up.
Weeks 1–4: Basic Strength and Pulling Capacity
• Frequency: 3–4 times per week.
• Focus: Increase general strength in pulling, pushing, and core exercises.
Workout Structure:
• Warm-up: 5–10 minutes of dynamic stretches (arm circles, shoulder dislocations, scapular
pull-ups, etc.)
Strength Training (Full-body focus):
• Pull-ups (with assistance if necessary): 3–4 sets of 5–8 reps
• Negative Pull-ups: 3–4 sets of 3–5 slow, controlled reps (lower down over 3–5 seconds)
• Dips (using assisted machine or resistance bands if needed): 3 sets of 5–8 reps
• Push-ups: 3 sets of 10–15 reps
• Planks: 3 sets of 30–45 seconds
• Dead Hangs (for grip strength): 3 sets of 20–30 seconds
Accessory Exercises:
• Scapular Pull-ups (improve scapular control): 3 sets of 8–12 reps
• Ring Rows: 3 sets of 8–12 reps
• Chest-to-bar Pull-ups (if capable): 3 sets of 3–5 reps
Weeks 5–8: Strength and Explosive Power
• Frequency: 4 times per week.
• Focus: Start focusing on explosive power and improving the pull-up strength.
Workout Structure:
• Warm-up: Continue dynamic stretches and light cardio.
Strength Training:
• Pull-ups: 4 sets of 6–8 reps
• Explosive Pull-ups (or Assisted Explosive Pull-ups): 3 sets of 4–6 reps (try to pull your chest
above the bar as quickly as possible)
• Dips: 4 sets of 6–8 reps
• Push-ups (weighted if possible): 4 sets of 10–15 reps
• Ring Rows: 4 sets of 8–12 reps
• L-Sit Hold: 3 sets of 20–30 seconds
• Dead Hangs: 4 sets of 20–40 seconds
Skill work:
• Assisted Muscle-up Progressions (using a resistance band or low rings): 3–4 sets of 3–5 reps.
• Explosive Dips (push up from the bottom position quickly): 3 sets of 5–8 reps.
Phase 2: Skill Development and Strength (Weeks 9–16)
Now that you have a base, the focus will be more on muscle-up progressions and advanced strength
training.
Weeks 9–12: Advanced Pulling and Dips
• Frequency: 4–5 times per week.
• Focus: Start focusing on muscle-up progressions, including false grip and kipping
movements.
Workout Structure:
• Warm-up: Continue dynamic stretching and mobility drills (wrist, shoulder, and thoracic
spine mobility).
Strength Training:
• Pull-ups: 4 sets of 6–10 reps
• Chest-to-bar Pull-ups: 3 sets of 4–6 reps
• Dips: 4 sets of 8–10 reps
• Ring Dips: 3 sets of 5–8 reps
• Muscle-up Progressions:
o False Grip Holds (5–10 seconds): 3 sets
o False Grip Pull-ups: 3 sets of 4–6 reps
o Assisted Muscle-ups (using a resistance band or low rings): 3 sets of 3–5 reps
Core Work:
• L-Sit Hold: 3 sets of 30 seconds
• Leg Raises (hanging or on the floor): 3 sets of 12–15 reps
• Plank Variations: 3 sets of 30–60 seconds
Weeks 13–16: Muscle-up Specific Training
• Frequency: 4–5 times per week.
• Focus: Mastering the muscle-up through both strict and explosive work.
Workout Structure:
• Warm-up: Same as above, focusing on the shoulders, wrists, and thoracic spine.
Strength Training:
• Pull-ups: 3 sets of 8–10 reps
• Chest-to-bar Pull-ups: 4 sets of 6–8 reps
• Muscle-up Progressions:
o Explosive Pull-ups (chest to bar): 3 sets of 4–6 reps
o False Grip Ring Rows: 3 sets of 6–8 reps
o Muscle-up (start attempting on low rings or with a small kip): 3–5 attempts
Dips:
• Ring Dips: 3 sets of 6–8 reps
• Explosive Dips: 3 sets of 5 reps
Core Work:
• L-Sit Holds: 4 sets of 30–45 seconds
• Hanging Leg Raises: 4 sets of 10–12 reps
Phase 3: Muscle-up Mastery (Weeks 17–24)
In the final phase, the goal is to refine your muscle-up technique, increasing volume, and working on
improving the clean execution of the muscle-up.
Weeks 17–20: Muscle-up Technique
• Frequency: 4–5 times per week.
• Focus: Refining the muscle-up technique and increasing volume.
Workout Structure:
• Warm-up: Same dynamic stretches and mobility drills.
Muscle-up Specific Training:
• Strict Muscle-ups: 3–5 sets of 1–3 reps (focus on clean, controlled movement)
• Kipping Muscle-ups: 3–5 sets of 3–5 reps
• Explosive Pull-ups: 4 sets of 4–6 reps
• Ring Dips: 4 sets of 6–8 reps
• Assisted Muscle-ups: 3 sets of 3–5 reps (if needed)
• Muscle-up Negatives: 3–5 sets of slow, controlled negatives from top to bottom (5–7
seconds).
Core Work:
• Hanging Leg Raises: 4 sets of 12–15 reps
• L-Sit Hold: 4 sets of 30–45 seconds
• Plank Variations: 4 sets of 30–60 seconds
Weeks 21–24: Peak Performance
• Frequency: 4–5 times per week.
• Focus: Achieving clean muscle-ups consistently, improving speed, and technique.
Workout Structure:
• Warm-up: Mobility work and dynamic stretches.
Muscle-up Training:
• Strict Muscle-ups: 4 sets of 3–5 reps (focus on smooth, controlled movement)
• Kipping Muscle-ups: 4 sets of 5–8 reps
• Explosive Pull-ups: 4 sets of 4–6 reps
• Ring Dips: 4 sets of 6–8 reps
• Muscle-up Negatives: 3 sets of slow controlled descent
Core Work:
• Hanging Leg Raises: 4 sets of 15–20 reps
• L-Sit Hold: 4 sets of 45–60 seconds
• Dragon Flags (if possible): 3 sets of 5–8 reps
Tips for Success:
• Recovery: Take adequate rest, especially in between workout days. Your muscles need time
to adapt.
• Form is Key: Always focus on clean, controlled movements. Don't rush through progressions.
• Diet: Ensure a balanced diet with enough protein to support muscle growth.
• Patience: Muscle-ups are complex, and mastering them takes time, but consistency will lead
to progress.
By the end of 24 weeks, you should be able to perform a clean muscle-up, with improvements in
technique, strength, and explosiveness.
Phase 1: Foundation Building (Weeks 1–8)
Frequency: 3–4 days per week (e.g., Monday, Wednesday, Friday, and optionally Sunday)
Day 1: Pulling Strength & Core
• Warm-up: 5–10 minutes dynamic stretches (shoulder dislocations, scapular pull-ups, etc.)
• Pull-ups (assisted if needed): 3 sets of 5–8 reps
• Negative Pull-ups: 3 sets of 3–5 reps (slow, 3–5 seconds descent)
• Ring Rows: 3 sets of 8–10 reps
• Scapular Pull-ups: 3 sets of 8–12 reps
• Hanging Leg Raises: 3 sets of 10–15 reps
• Plank: 3 sets of 30–45 seconds
Day 2: Pushing Strength & Core
• Warm-up: Shoulder mobility and dynamic stretching
• Dips (assisted if needed): 3 sets of 5–8 reps
• Push-ups: 3 sets of 10–15 reps
• Ring Push-ups: 3 sets of 8–10 reps
• L-Sit Hold: 3 sets of 20–30 seconds
• Dead Hangs: 3 sets of 20–30 seconds
Day 3: Explosive Pulling & Dips
• Warm-up: Mobility drills (focus on wrists, shoulders, and thoracic spine)
• Explosive Pull-ups: 3 sets of 4–6 reps (pull as high as possible)
• Ring Rows: 3 sets of 8–10 reps
• Assisted Muscle-up Progressions (using a resistance band or low rings): 3 sets of 3–5 reps
• Explosive Dips: 3 sets of 5–8 reps
• Plank Variations: 3 sets of 30 seconds each (side plank, front plank)
Phase 2: Skill Development & Strength (Weeks 9–16)
Frequency: 4–5 days per week (e.g., Monday, Tuesday, Thursday, Friday, and Sunday)
Day 1: Pulling Strength & Explosiveness
• Warm-up: Dynamic stretching and mobility (focus on shoulders and wrists)
• Pull-ups: 4 sets of 6–8 reps
• Chest-to-Bar Pull-ups: 3 sets of 4–6 reps
• Explosive Pull-ups: 3 sets of 4–6 reps (pull chest to the bar as quickly as possible)
• Ring Rows: 4 sets of 8–10 reps
• Scapular Pull-ups: 3 sets of 8–12 reps
• Hanging Leg Raises: 4 sets of 10–12 reps
• Dead Hangs: 3 sets of 30 seconds
Day 2: Pushing Strength & Core
• Warm-up: Mobility drills
• Dips: 4 sets of 6–8 reps
• Ring Dips: 3 sets of 5–8 reps
• Push-ups (weighted if possible): 4 sets of 10–15 reps
• Explosive Dips: 3 sets of 5 reps
• L-Sit Hold: 3 sets of 30–40 seconds
• Dragon Flags (if possible): 3 sets of 5–8 reps
Day 3: Muscle-up Skill Work
• Warm-up: Shoulder and wrist mobility drills
• Muscle-up Progressions:
o False Grip Hold: 3 sets of 5–10 seconds
o False Grip Pull-ups: 3 sets of 4–6 reps
o Assisted Muscle-ups (using resistance band): 3 sets of 3–5 reps
• Ring Rows (False Grip): 3 sets of 6–8 reps
• Explosive Pull-ups: 3 sets of 4–6 reps
• Plank Variations: 3 sets of 30–60 seconds
Day 4: Explosive Pulling & Core
• Warm-up: Dynamic stretches
• Explosive Pull-ups: 3 sets of 4–6 reps
• Ring Rows: 3 sets of 8–12 reps
• Muscle-up Progressions (on lower rings or with resistance bands): 3 sets of 3–5 reps
• Core Work:
o Hanging Leg Raises: 4 sets of 10–12 reps
o L-Sit Hold: 3 sets of 30 seconds
o Plank Variations: 3 sets of 30–45 seconds
Day 5: Rest or Active Recovery
• Focus on mobility work, light cardio, and stretching.
Phase 3: Muscle-up Mastery (Weeks 17–24)
Frequency: 4–5 days per week (e.g., Monday, Tuesday, Thursday, Friday, and Sunday)
Day 1: Muscle-up Focus (Strict & Kipping)
• Warm-up: Full body mobility, focusing on shoulders and wrists
• Strict Muscle-ups: 3–5 sets of 1–3 reps (focus on smooth, controlled movements)
• Kipping Muscle-ups: 3–5 sets of 3–5 reps
• Explosive Pull-ups (Chest to Bar): 4 sets of 4–6 reps
• Ring Dips: 4 sets of 6–8 reps
• Core Work:
o Hanging Leg Raises: 4 sets of 15–20 reps
o L-Sit Hold: 4 sets of 45 seconds
o Plank Variations: 4 sets of 30–60 seconds
Day 2: Strength & Core
• Warm-up: Dynamic stretches
• Pull-ups: 4 sets of 6–8 reps
• Chest-to-Bar Pull-ups: 3 sets of 6–8 reps
• Ring Rows: 4 sets of 8–12 reps
• Dips: 4 sets of 6–8 reps
• Core Work:
o L-Sit Hold: 3 sets of 45–60 seconds
o Dragon Flags (if possible): 3 sets of 5–8 reps
o Hanging Leg Raises: 4 sets of 12–15 reps
Day 3: Muscle-up Technique
• Warm-up: Mobility work and shoulder preparation
• Muscle-up Progressions (False Grip Pull-ups + Kipping Practice): 3 sets of 3–5 reps
• Kipping Muscle-ups: 3–5 sets of 3–5 reps
• Ring Dips: 4 sets of 6–8 reps
• Plank Variations: 3 sets of 30–60 seconds
Day 4: Explosive Pulling & Core
• Warm-up: Dynamic stretches
• Explosive Pull-ups: 4 sets of 4–6 reps
• Ring Rows: 3 sets of 8–10 reps
• Muscle-up Negatives: 3 sets of slow, controlled descent from top to bottom (5–7 seconds)
• Core Work:
o Hanging Leg Raises: 4 sets of 12–15 reps
o L-Sit Hold: 3 sets of 45 seconds
o Dragon Flags (optional): 3 sets of 5–8 reps
Day 5: Rest or Active Recovery
• Focus on stretching, mobility drills, and light cardio (optional).
General Tips:
• Recovery: Rest is crucial, especially during the early stages of the program. Focus on
adequate sleep and proper nutrition to support muscle recovery.
• Progress Gradually: If you're unable to complete certain reps or sets, that's okay. Use
assisted variations, like resistance bands or a jumping muscle-up, to help you build strength
over time.
• Focus on Form: Ensure proper form throughout each exercise to avoid injury and build
muscle-up technique correctly. The muscle-up involves both pulling strength and the
transition into the dip phase, so form matters!
By following this progressive approach over 24 weeks, you’ll build the necessary strength, technique,
and explosive power to achieve a clean muscle-up.
