Muscle Up Club

A comprehensive and progressive training regimen designed to take you from the basics to mastering the muscle up. Whether you're a beginner aiming to achieve your first muscle up or an experienced athlete looking to improve your max volume, this program is tailored to meet your needs.

Program Structure:

The Muscle Up Program is based on a Push, Pull, and Core structure, similar to the popular Push-Pull-Legs routine. The program is divided into five levels, each progressively building on the previous one. You must complete the required tasks at each level before advancing to the next. By the end of Level 5, you will have the strength, skill, and confidence to perform a muscle up.

Each level includes:

Push Day: Focused on developing pushing strength and technique.

Pull Day: Centered around building pulling strength and mechanics.

Core Day: Dedicated to enhancing core strength and stability, essential for muscle ups.

Daily Structure

Each training day consists of:

Test: A specific test to assess your current capabilities and track your progress.

Strength Work: Exercises designed to build the necessary strength for muscle ups.

Skill Practice: Drills and practices to refine the techniques required for muscle ups.

Additionally, we have included extra EMOMs (Every Minute on the Minute) and AMRAPs (As Many Rounds As Possible) sessions that can be performed on any day. These extra sessions target areas where you might need more help—be it pushing, pulling, or core strength.

Progression and Flexibility

The program is structured to ensure steady progress through each level. However, it is flexible enough to accommodate your individual pace. If you find a particular movement or technique challenging, use the extra EMOMs and AMRAPs to build strength and skill in those areas.

By adhering to this structured approach and utilizing the additional sessions as needed, you will systematically develop the strength, skill, and confidence to master the muscle up.

Let's get started on this exciting journey towards achieving your muscle up goals!