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. 

 **Requirements** 

 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.

Your first Muscle Up

Preparation phase for the basic exercises that will give us the necessary strength for the muscle up. In this phase we use simpler versions and progressions of these exercises.

Beginners conditioning

In this phase we strengthen the basic exercises for the muscle up, both in the pulling part and in the pushing part. We also make sure that we have the necessary shoulder mobility.

General conditioning

We continue to strengthen the core exercises and start to practice the movement mechanics of the muscle up, making it jump assisted. You will need a relatively low bar or place a box or similar under your usual bar.

Muscle Up with jump

In this phase we begin to make our first attempts at muscle up, avoid doing more than what is stipulated in the routine, to give your body time to get used to it and avoid possible problems.

Muscle up attempts

In this phase we continue to build strength for a while until we are able to do 3 sets of 3 muscle ups. Don't be in a hurry and add extra weeks if needed.

Your first Muscle Up

About this program