Overview

Goal: Muscle Up Prep
Suggested Duration: 6–8 weeks
Weekly Split: 6 days a week

The Muscle-Up Prep Training Plan is designed to help you build the strength, core stability, and bar skills needed to perform a muscle-up. This plan uses a progressive approach, focusing on three targeted workouts: Core Work, Strength Work, and Bar Work. By consistently training these areas, you will develop the necessary power, control, and technique for muscle-ups.

Core Work: Essential for maintaining body control during muscle-ups.

Strength Work: Focuses on upper body strength with dumbbells and bodyweight exercises.

Bar Work: Develops pulling power, grip strength, and transition skills.

Instructions

Progression: Start with 3-5 kg dumbbells for strength exercises. Once you can complete all sets comfortably, increase the weight.

Rest Periods: Follow the rest instructions in each workout. If you struggle, take slightly longer rest periods as needed.

Transition: After 6–8 weeks, you can replace the Bar Work workout with the more advanced Muscle-Up Prep workout for a greater challenge.