Advanced

Road to Muscle-Up

Master the Muscle-Up

fitness_center 57 Workouts

view_list 12 Weeks

calendar_today 4-5x per week

About This Program

A 12-week advanced program designed to help you achieve the muscle-up. Build explosive pulling strength, master the transition, and develop straight bar dip strength.

Equipment Needed

check_circle Pullup Bar check_circle Low Bar check_circle Resistance Band check_circle Dip Bar check_circle Parallettes check_circle Box

Program Phases

Phase 1

Weeks 1 - 4

Build explosive pulling strength. Focus on high pull-ups, ice cream makers, and straight bar dip development.

Phase 2

Weeks 5 - 8

Practice the transition phase with jumping muscle-ups and negative muscle-ups.

Phase 3

Weeks 9 - 12

Achieve clean muscle-ups through focused practice and volume building.

Start This Program

Download the app to track your progress.

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Program Structure

Week 1

5 workouts

Explosive Pull

schedule 1h 25m shoulders, biceps +2

Dip Strength

schedule 1h 25m shoulders, triceps +4

Active Recovery

schedule 59 min shoulders, legs +3

Pull Power

schedule 1h 31m shoulders, biceps +2

Full Body

schedule 1h 8m shoulders, back +5

Week 2

5 workouts

Explosive Pull Progression

schedule 1h 30m shoulders, biceps +2

Dip Progression

schedule 1h 24m shoulders, triceps +4

Active Recovery

schedule 1h 9m shoulders, legs +3

Pull Power Progression

schedule 1h 29m shoulders, biceps +3

Combination

schedule 1h 6m shoulders, biceps +4

Week 3

5 workouts

Explosive Pull Volume

schedule 1h 34m shoulders, biceps +2

Dip Volume

schedule 1h 29m shoulders, triceps +4

Active Recovery

schedule 1h 22m shoulders, legs +3

Pull Power Peak

schedule 1h 34m shoulders, biceps +3

Full Body

schedule 1h 16m shoulders, biceps +4

Week 4

4 workouts

Light Pull

schedule 44 min shoulders, biceps +2

Light Dip

schedule 38 min shoulders, triceps +4

Light Recovery

schedule 29 min shoulders, legs +3

Technique

schedule 38 min shoulders, back +3

Week 5

5 workouts

Transition Focus

schedule 1h 26m shoulders, back +3

Dip Depth

schedule 1h 24m shoulders, triceps +4

Active Recovery

schedule 1h 22m shoulders, legs +3

Transition Practice

schedule 1h 30m shoulders, back +3

Strength Maintenance

schedule 1h 22m shoulders, back +4

Week 6

5 workouts

Muscle-up Attempts

schedule 1h 27m shoulders, back +3

Dip Power

schedule 1h 32m shoulders, triceps +4

Active Recovery

schedule 1h 25m shoulders, legs +3

Transition Drilling

schedule 1h 39m shoulders, back +3

Full Body

schedule 1h 12m shoulders, back +5

Week 7

5 workouts

Muscle-up Focus

schedule 1h 52m shoulders, back +3

Dip Intensity

schedule 1h 40m shoulders, triceps +4

Active Recovery

schedule 1h 28m shoulders, legs +3

Transition Peak

schedule 1h 53m shoulders, back +3

Full Body

schedule 1h 19m shoulders, back +5

Week 8

4 workouts

Light Muscle-up

schedule 47 min shoulders, back +3

Light Dip

schedule 39 min shoulders, triceps +4

Light Recovery

schedule 30 min shoulders, legs +3

Technique

schedule 45 min shoulders, back +3

Week 9

5 workouts

Muscle-up Primary

schedule 1h 24m shoulders, back +2

Support Strength

schedule 1h 34m shoulders, back +4

Active Recovery

schedule 1h 27m shoulders, legs +3

Muscle-up Volume

schedule 1h 27m shoulders, back +3

Combination

schedule 1h 25m shoulders, back +4

Week 10

5 workouts

Muscle-up Sets

schedule 1h 17m shoulders, back +3

Strength

schedule 1h 26m shoulders, back +4

Active Recovery

schedule 1h 30m shoulders, legs +3

Muscle-up Max

schedule 1h 41m shoulders, back +3

Full Body

schedule 1h 24m shoulders, back +4

Week 11

5 workouts

Muscle-up Peak

schedule 1h 27m shoulders, back +2

Strength Peak

schedule 1h 48m shoulders, back +4

Active Recovery

schedule 1h 30m shoulders, legs +3

Muscle-up Max

schedule 1h 43m shoulders, back +3

Full Body Peak

schedule 1h 39m shoulders, back +4

Week 12

4 workouts

Practice

schedule 54 min shoulders, back +3

Light Day

schedule 36 min shoulders, back +3

Graduation Assessment

schedule 9 min shoulders, back +1

Celebration

schedule 47 min shoulders, back +5

Ready to Start Road to Muscle-Up?

Download the Grit Workouts app to access this program, track your progress, and achieve your goals.

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Road to Muscle-Up

About This Program

Equipment Needed

Program Phases

Phase 1

Phase 2

Phase 3

Start This Program

Program Structure

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Ready to Start Road to Muscle-Up?

Start Your Transformation Today