4 Weeks Muscle-Up Program
The “4 Week Muscle-Up Program” is a tested program with one goal – to achieve your first muscle-up in 4 weeks. It's based on 12 different days of workouts split into three categories: (1) push-day (2) pull-day (3) leg-dag displaying reps, set and rest between each exercise and much more.
This video below is a result of this program, working out 3 times a week using only these exercises. https://www.youtube.com/watch?v=rhmvqnkZ5iE
Requirements for this program is:
40 bodyweight squats
10 normal pull-ups
10 normal dips