Muscle-Up Mastery is a 4–5 day hybrid calisthenics program designed to build foundational strength for your first muscle-up, develop handstand push-up mechanics, and ease into advanced bodyweight training with minimal equipment. The plan includes focused circuit training around a squat rack or pull-up bar, with smart progressions like banded muscle-ups, straight bar dips, handstand press drills, and negative reps. It also incorporates recovery, mobility, and optional weighted lifts to build well-rounded strength while protecting the knees.

This Plan builds on strong foundations from traditional training while progressing toward bodyweight skills like the handstand, planche, and L-sit to handstand. Each session is about 45–60 minutes.

If your goal is to build skills like handstands, flags, front levers or whatever.

You need to turn the volume down on your weekly strength sessions, and up on your weekly skill sessions.

Train strength once, maybe twice a week to maintain but not tax your nervous system, and the rest of your days should be 60-90 minutes of skill and mobility focus.

Louis came to me dealing with something super common, the need to build strength while rehabbing pain. He wasn’t trying to show off flashy skills, he wanted to move better, feel stronger, and train without fear of reinjury.

Tim came to me as a recreational rock climber. He wanted to get strong, move well, and build a skill set that would transfer to functional life movements and climbing. No gym machines. No heavy barbells. Just pure bodyweight strength, tendon resilience, and raw control over his own frame.

This plan is inspired by my first client, Jason. He isn’t the typical calisthenics client. He’s already got a strong foundation in bodybuilding and Muay Thai, but he expressed a desire in learning calisthenics because he admittedly can push massive weight for his compound movements, but he can barely do 8+ pull-ups.