Your first Muscle Up

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Your first Muscle Up


Your first Muscle Up

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About this program

The muscle up, also known as a super bar, is one of the most complete upper body exercises that we can do in calisthenics. It is an explosive pull-up combined with a barbell bottom, so we will have to work power in pull-ups, dips and a bit of shoulder mobility and technique.

Must know

  • The program is designed to be done twice a week, in routines of approximately 50 minutes.

  • You will also have an extra routine in case you want to do a 3 day on some occasion.


It is required that you can do at least 3 to 5 pull-ups to start it. If you do not meet the requirement, we recommend you do the “my first pull-up” program first.