Muscle-ups look impossible until you break them into the right progressions. This program builds the pulling strength, transition mechanics, and dip strength required, with clear checkpoints so you always know if you're ready to move to the next phase. Patient, progressive, and honest about the time real skill work takes.
Preview week 1 — purchase to unlock the full program.
Day 1 — Pull Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hollow Body Hold | 3 | 30-45 sec | 30 sec |
| L-Sit Progression | 4 | 15-20 sec | 45 sec |
| Handstand Hold (wall) | 4 | 20-30 sec | 45 sec |
| Explosive Push-Up | 3 | 8-10 | 60 sec |
| Pull-Up (or negative) | 4 | 5-8 | 90 sec |
Day 2 — Push Focus
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Up (or negative) | 4 | 5-8 | 90 sec |
| Parallel Bar Dip | 4 | 8-10 | 90 sec |
| Pistol Squat Progression | 3 per side | 5-8 | 60 sec |
| Australian Row | 3 | 10-12 | 60 sec |
| Hollow Body Hold | 3 | 30-45 sec | 30 sec |
Day 3 — Skill Work
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hollow Body Hold | 3 | 30-45 sec | 30 sec |
| L-Sit Progression | 4 | 15-20 sec | 45 sec |
| Handstand Hold (wall) | 4 | 20-30 sec | 45 sec |
| Explosive Push-Up | 3 | 8-10 | 60 sec |
| Pull-Up (or negative) | 4 | 5-8 | 90 sec |
Day 4 — Core & Stability
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Up (or negative) | 4 | 5-8 | 90 sec |
| Parallel Bar Dip | 4 | 8-10 | 90 sec |
| Pistol Squat Progression | 3 per side | 5-8 | 60 sec |
| Australian Row | 3 | 10-12 | 60 sec |
| Hollow Body Hold | 3 | 30-45 sec | 30 sec |
Hana Kobayashi
19 Jul 2026
Solid program, well organized. Would have liked a couple more exercise variations but overall great value.
Isabella Silva
25 Jun 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
Lukas Schmidt
28 Mar 2026
Simple, effective, no fluff. Exactly what I was looking for.
€35
One-time purchase · lifetime access
Ahmed Hassan
25 Mar 2026
I've tried a few programs on here and this is the best structured one so far.
Ryan Foster
17 Mar 2026
Simple, effective, no fluff. Exactly what I was looking for.
