Muscle up on rings

  • Objective

  • Manage to do at least 3 ring muscle ups in a row with good technique.
  • Level

  • Intermediate
  • Duration

  • 14 Weeks
  • Frequence

  • 3 Days
Muscle up on rings


In this program you will learn how to do the ring muscle up from scratch, starting with getting used to the key technical aspects and moving on to building the specific pulling and pushing strength necessary for this movement.

Must know

  • It is designed to be done twice a week, with an extra routine in case you want to do a 3rd session.
  • We recommend using intermediate rest times between 1' and 2:30, depending on how difficult the routine is for you.
  • The routines last approximately between 30' and 60'.

Required Material

  • Rings
  • Low bar
  • Bodyweight
  • Parallettes
  • Resistance band


Being capable of doing:

  • 8 neutral pull ups on rings
  • 10 neutral dips on rings

Phase 12 Weeks

Familiarization with false grip

Phase 23 Weeks

Thrust force in rings

Phase 33 Weeks

Pull-up strength

Phase 43 Weeks

First attempts of muscle up on rings

Phase 53 Weeks

Specialization of muscle up on rings

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