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Get your first muscle up.

A $29 program that splits the muscle up into its three phases, drills each one, and puts them back together, rung by rung, until you can do five in a row.

Start the assessmentSee the program

Takes 2 minutes. Tells you which rung you start on.

A muscle up is three movements in one rep.

Grinding out more pull-ups won't get you over the bar. Each phase needs its own work, and the program trains them separately before linking them.

  1. Athlete pulling explosively, chest rising toward the bar

    The pull

    Not a pull-up. An explosive pull that drives your hips and chest toward the bar so you have height to work with.

  2. Athlete leaning over the bar as the wrists rotate on top

    The transition

    Where most people stall. Your wrists turn over the bar and your chest leans past it, in a split second, without losing speed.

  3. Athlete locked out above the bar with straight arms

    The press

    A straight-bar dip to full lockout. If the first two phases were clean, this is the easy part.

Nine rungs, from dead hang to five in a row.

Each rung has one test. Pass it and you move up. You never train a skill you aren't strong enough for yet, which is how most people get stuck on the transition for months.

Find your starting rung
  1. 1

    Foundation

    Dead hangs for grip endurance and scapular pulls for shoulder control.

  2. 2

    5 strict pull-ups

    Chin over the bar, full extension at the bottom, no kipping.

  3. 3

    8 strict pull-ups

    One unbroken set with the same clean form.

  4. 4

    10 strict pull-ups

    The strength base every muscle up is built on.

  5. 5

    Explosive chest-to-bar pulls

    Pull hard enough that your chest meets the bar at the top of each rep.

  6. 6

    False grip and transition drills

    Hold a false grip through your pulls and drill the move over the bar.

  7. 7

    Your first muscle up

    Pull, transition and press to lockout without coming off the bar.

  8. 8

    2 in a row

    Two muscle ups back to back without dropping.

  9. 9

    5 in a row

    Five consecutive muscle ups. The top of the ladder.

$29

One payment. No subscription.

Everything you need to get over the bar.

  • The full nine-rung progression, from dead hang to five in a row
  • The exact drills, sets and reps for every rung
  • A clear test for each rung, so you know when to move up
  • Form cues for the pull, the transition and the press
Start the assessment

Answer a few questions about your pull-ups first, so the program starts on the right rung.

Questions

I can't do a pull-up yet. Is this for me?

Yes. The first rung builds the grip and shoulder control that pull-ups need, and the assessment will start you there.

What equipment do I need?

A pull-up bar you can hang from at full arm length. A park rig or a doorway bar both work.

How long until my first muscle up?

It depends on where you start. Someone with ten clean pull-ups is a few rungs away; someone starting from a dead hang has more ground to cover. The assessment tells you which rung you're on.

Is it a subscription?

No. It's $29, paid once.