From 0 to Muscle Up - Adicstenia

  • Objective

  • Manage to do at least 1 muscle up with good technique.
  • Level

  • Intermediate
  • Duration

  • 17 Weeks
  • Frequence

  • 3 Days
From 0 to Muscle Up - Adicstenia


Do you want to get the muscle up? This is your program. The muscle up is an exercise that requires explosive strength since in the first pull we will have to bring the bar to the lower chest to be able to make the transition.

Must know

  • The routines are divided into 3 days a week and lasting approximately 1 hour.
  • During all the phases, you will be advancing gaining resistance, strength and, more importantly, you will gain explosive strength and mechanise the movement.

Required Material

  • Pull up bar
  • Parallettes
  • Low bar
  • Bodyweight
  • Resistance band
  • Weight


Being capable of doing:

  • 5 prone pull-ups

Phase 12 Weeks

Pull-up Conditioning

Phase 22 Weeks

Laying a Good Foundation

Phase 32 Weeks

Gaining stamina and reps

Phase 42 Weeks

Even more resistance

Phase 52 Weeks

Gaining explosiveness

Phase 61 Weeks

More explosiveness

Phase 71 Weeks

Setting the assisted muscle up

Phase 81 Weeks

Assisted Muscle Up

Phase 92 Weeks

Getting to the muscle up

Phase 101 Weeks

Muscle up

Phase 111 Weeks

Muscle up attempt

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