The Ultimate Muscle-Up Workout
Three sessions a week. Thirty to forty minutes each. This is the exact structure that takes you from prerequisites to your first clean muscle-up.
The muscle-up is a skill — and skills need structured practice, not random effort. This workout plan gives you three sessions per week, each with a clear focus. Follow it for 6 weeks and you'll either have your first muscle-up or be very close.
Who This Workout Is For
You should be able to do at least 5 strict pull-ups and 8 dips before starting. If you're not there yet, follow the progression guide first to build your base.
The Weekly Structure
- Day 1 (e.g. Monday): Pull Focus — build the pulling power
- Day 2 (e.g. Wednesday): Push Focus — build the pressing strength
- Day 3 (e.g. Friday): Skill Day — practice the muscle-up pattern
Rest at least one day between sessions. The muscle-up needs recovery to consolidate — training every day will slow your progress.
Day 1: Pull Focus
This session builds the explosive pulling power that makes the transition possible.
Warm-Up (5 min)
- Arm circles: 30 seconds
- Scapular pull-ups: 2 × 10
- Hollow body hold: 2 × 20s
Main Work
- High pull-ups (chest to bar): 4 × 5 — rest 90s
- Strict pull-ups: 3 × max — rest 90s
- False grip hangs: 3 × 20s — rest 60s
- Kipping pull-ups: 3 × 5 — rest 60s
Finisher
- Band-assisted high pulls: 3 × 8 — focus on pulling as high as possible with the kip
Day 2: Push Focus
This session builds the straight-bar dip strength you need for the press-out and the catch position.
Warm-Up (5 min)
- Push-ups: 2 × 15
- Wrist stretches: 2 minutes
- Parallel bar dip supports: 2 × 15s hold
Main Work
- Straight-bar dips: 4 × max — rest 90s
- Parallel bar dips: 3 × 12 — rest 60s
- Straight-bar dip holds (bottom position): 3 × 15s — rest 60s
- Push-ups: 3 × 15 — rest 60s
Finisher
- Dip negatives (straight bar, 5-second lower): 3 × 3
Day 3: Skill Day
This is where you practice the muscle-up pattern. Quality over quantity — every rep should be your best attempt.
Warm-Up (5 min)
- Scapular pull-ups: 2 × 10
- False grip hangs: 2 × 20s
- Hollow body hold: 2 × 20s
Skill Work
- Band-assisted muscle-ups: 4 × 3 — rest 2 min (full focus on technique)
- Muscle-up negatives (jump to support, lower slowly through transition): 3 × 3 — rest 90s
- Transition drills (band-assisted, just the pull-to-rotation): 3 × 5 — rest 60s
Strength Work
- High pull-ups: 3 × 5 — rest 90s
- Straight-bar dips: 3 × max — rest 90s
How to Progress Over 6 Weeks
The key variable is the band. Start with whatever band lets you do clean assisted muscle-ups — even if it's a heavy band. Each week, try a lighter band. If you can't do clean reps with the lighter band, go back to the heavier one for another week.
By week 4-5, you should be doing muscle-up negatives with minimal assistance. By week 6, most athletes get their first unassisted rep. Some take 8 weeks — that's fine. The rep comes when the pattern is ready.
What Not to Do
- Don't train every day. Recovery is when you improve.
- Don't grind failed reps. If you can't do a clean rep, use more band assistance.
- Don't skip the warm-up. Shoulders are fragile — prep them.
- Don't add extra volume. This plan is enough. More will slow you down.
Want a Personalized Plan?
This workout is a great starting point, but everyone's strengths and weaknesses are different. The full Muscle-Up Mastery guide includes a personalized AI Coach that builds a plan around your exact numbers and weaknesses. Or take the free readiness test to see where you stand before you start.
Ready to get your first clean muscle-up?
The full 6-week program breaks down every phase — the explosive pull, the transition, and the press-out — with exact sets, reps, and drills. Plus a personalized AI Coach plan built around your numbers.
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