12 Weeks To Muscle Up Mastery

Goals: 

1. Get first muscle up and master technique

2. Work towards handstand push-ups

3. Get acclimated towards Calisthenics style workouts

Notes:

A lot of this is circuit work, I've tried to consolidate the work to one working area (i.e. a squat rack cage w/ pull-up bar).

Day 1 – Muscle-Up Prep (Strength + Form)

Click or tap to see workout example if underlined

Warm-Up (5–7 min):

• Arm Swings + Band Dislocates – 2×10

• Scapular Pull-Ups – 2×5

• Passive Hang – 30s

• Wrist Prep

Main Session (3 rounds, rest 30s between sets, 120s between rounds):

1. Pull-Ups – 8

2. Hanging L-Sit Hold – 15s (bent legs or tuck as needed)

3. Straight Bar Dips – 12-15 (aim for explosive press-out, you can do this on a barbell on squat rack)

4. Negative Muscle-Ups – 3-5 (3–5s slow lower, use barbell on squat rack or mid-level pull up bar if available)

5. Toes to Bar– 8-10 (control the swing)

6. Banded Muscle-Ups – 3 (reset each rep, clean form)

7. Chin-Ups – 10 reps

Cooldown:

• Pec Stretch – 30s/side

  Thread the needle / shoulder openers – 30s
  
  

Day 2 – Handstand + Push Strength + Knee-Friendly Legs

Warm-Up (2 rounds through as circuit):

• Wrist Prep (Rolls, extensions, flexions) - 30 seconds

• Cat-Cow – 6

• Wall Shoulder Flexion – 10

• Lunge / Lunge / Squat (in place or in a straight line) – 10

• Inchworms – 5

Main Session (3 rounds, rest 30s between sets, 120s between rounds):

1. Handstand Kick-Ups - 8 reps, hold handstand for 3-5 sec

2. Tuck Handstand Press Pumps – 4-6 reps

3. Incline Pike Push-Ups – 8

4. Weighted Parallel Bar Dips – 8–12 (use appropriate weight for rep range)

5. Diamond Push-ups - 8-10

6. Core Compression – 3×8 reps

7. Glute Bridges – 12–15

8. Wall sit or Partial Wall Sit (knees above 90°, depending on how knees feel) – 20s

Cooldown:

• Quad Stretch – 30s/side

• Child’s Pose – 30s

Day 3 – Recovery or Skill Flow (Optional / Light Day / Home workout)

Mobility Flow (30 min):

• 30 Minutes Full Body Deep Stretches Yoga

Optional “Play” Block (if energy is good):

• Jumping Muscle-Ups / Banded Muscle Ups– 3×5 reps

• L-Sit Holds, as long as possible, try single leg, tucked legs, tuck-to-full

• Planche Lean (Get a feel for planche progressions)

Day 4 – Pull + Full Body Integration

Warm-Up (5–7 min):

• Jumping jacks / burpees / anything to get heart rate up – 1 min

• Wrist Rolls + Band Pull-Aparts – 2×12

• Supported Leg Swings – 2×10/leg

Main Session (3 rounds, rest 30s between sets, 120s between rounds):

1. Wide / Shoulder / Close Pull-Ups – 5 of each

2. Feet-Elevated Ring Rows (or bar if no rings) – 10

3. Hollow Body Rocks – 20s

4. Negative Muscle Ups – 4 (3-5 seconds down)

5. Jumping Muscle-Ups (just play / mess around, if not possible use bands) – 3×5

6. Box Step-Ups – 2×8/leg (only if knees feel good)

7. Elevated explosive Push-ups - 12

Cooldown:

• Seated Hamstring Stretch – 2×30s

• Band Shoulder Opener – 2×20s

Day 5 (Optional) – Compound Lifts / Weight training day

*Boring But Big (3 heavy sets, 5x10 light / moderate weight)

• Bench Press

• Overhead barbell press

• Squat (or knee-friendly machine)

• Deadlift

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