All you need to get your 1st muscle up (or your 10th) is on this page.
Here are your next steps:
- Start following the GBP Muscle Up Program today (below).
- Watch all of the how-to training videos. These videos show you how to do the movements, AND explain what you should be focussing on (this might be more important).
Program
You will perform this program three times per week, ideally with one day of rest between each workout. The program is listed as Monday, Wednesday, Friday, but could be performed on any days of the week, with at least one rest day between workouts.
You need to have rest days between workouts to allow your body to adapt to the program.
Monday
Warm-up
3 rounds not for time of:
20 arm circles forward
20 arm circles backward
10 hanging ring rows
30 second plank on your elbows
10 hollow rocks
Then
3 sets of 5 strict pull-ups
Rest 2-3 minutes between sets
*use a band if necessary.
3 sets of 10 stiff-arm banded pull-downs
- You should be reaching failure at or near the 10 rep mark.
- You should be feeling this movement in your lats (very important).
Rest 60-90 seconds between sets
Wednesday
Warm-up
3 rounds not for time of:
20 arm circles forward
20 arm circles backward
15 push ups (on toes or knees)
10 v-ups
10 hollow rocks
Accumulate 30 hanging ring muscle up turnovers
*Rest as needed.
- Speed and timing is the most important when performing this movement.
- I would recommend doing no more than 3-5 reps before taking a short rest.
3 sets of 5 strict ring dips
Rest 2-3 minutes between sets
*use a band if necessary.
**add additional weight if you get to 5 reps with body weight.
Accumulate 20 ring kips
*Rest as needed.
- Keep your feet together.
- Be very tight in your back swing.
- Use your hips and lats to help your body raise towards the rings.
Accumulate 60 seconds of hanging in the false grip
- Use a box to get yourself to ring height.
- Find your ideal false grip (this is not comfortable).
- See false grip muscle up video for info on false grip.
Friday
Warm-up
2 rounds not for time of:
20 arm circles forward
20 arm circles backward
15 push ups (on toes or knees)
10 v-ups
10 hanging ring rows
30 second plank on your elbows
10 hollow rocks
10 ring kips
- These do not have to be all at one time.
- These are a warm up for your muscle up attempts.
10 false grip ring muscle up attempts
Rest at least 1 minute between attempts
*Watch video before performing.
***ONLY sub non-false grip muscle ups for the following reasons***
- You can complete 3, unbroken false grip muscle ups.
- You have a wrist issues that cause you abnormal pain when doing false grip muscle ups.
- You have some reason to think that your ability is such that you can move right to the non-false grip version of the muscle up.
Must read!
It is absolutely of the utmost importance that you use outstanding form and technique when doing your exercises. This is because we don’t want you to just get your first muscle up, but we want you to get 10+ muscle ups in a row.
And, you might get 1 muscle up with sloppy form, but we expect you to put 100% effort into being exceptional, and continuing to improve.