4 Weeks Muscle-Up Program


This is a tested program working towards one specific goal – to achieve your first muscle-up, in 4 weeks! You’ll try new ways of training in order to develop the strength and technique needed to learn the muscle-up. Get ready to work!


  • 6 Days of workouts
  • All exercises shown on videos
  • Warm-ups


  • 20 strict push-ups
  • 40 bodyweight squats
  • 10 strict pull-ups
  • 10 strict dips
  • 20s advanced plank


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