The following 4-week program assumes that you have a minimum of 5 strict pull-ups on a bar and 5 strict ring dips. It contains three training sessions per week of easy to follow muscle up drills and progressions that should take no more than 15-20 minutes each day and can be done alongside your current fitness routine.

The bar muscle up is a high skill gymnastics movement that requires explosive hip power and upper body strength. The following program will progress you through the skill and movement patterns needed to learn the bar muscle up. Pre Requisites 7 – 10 Strict Pull-ups 10+ Kipping Pull-ups 10 – 15 Unbroken Dips 3-5 Strict Chest to Bar-Pull ups