The perfect muscle-up in 7 weeks
Man doing muscle-up move

Performing a full muscle-up is a great indicator that your fitness routine has worked well. Try our 7 week plan to get you on your way to mastering this impressive move

To do this plan, you need to be able to perform one chest-to-bar pull-up and five dips on parallel bars. If you can’t complete any of the sets in one go, rest for as short a time as possible and finish the set. When you get to the last week, do all the sessions until you’ve completed your first proper muscle-up. You can include this plan as your upper-body training in any programme you’re following, or as a finisher on leg days.

Week 1

Monday, Wednesday, Friday, Sunday

Chest-to-bar pull-ups

1 rep x 4 sets, with 30 secs rest between sets

Dips

5 reps x 3 sets, 60 secs rest between sets

Week 2

Tuesday, Thursday, Saturday

Chest-to-bar pull-ups

3 reps x 4 sets, 60 secs rest between sets,

3 mins rest before dips

Dips

6 reps x 3 sets, 60 secs rest between sets

Week 3

Monday, Wednesday, Friday, Sunday

Chest-to-bar pull-ups

5 reps x 4 sets, 60 secs rest between sets,

3 mins rest before dips

Dips

7 reps x 3 sets, 60 secs rest between sets

Week 4

Tuesday, Thursday, Saturday

Chest-to-bar pull-ups

7 reps x 4 sets, 90 secs rest between sets,

3 mins rest before dips

Dips

8 reps x 3 sets, 90 secs rest between sets

Week 5

Monday, Wednesday, Friday, Sunday

Chest-to-bar pull-ups

9 reps x 4 sets, 90 secs rest

between sets,

3 mins rest before dips

Dips

9 reps x 3 sets, 90 secs rest between sets

Week 6

Tuesday, Thursday, Saturday

Chest-to-bar pull-ups

11 reps x 4 sets,

90 secs rest between sets,

3 mins rest before dips

Dips

10 reps x 3 sets, 90 secs rest between sets

Week 7

Monday, Wednesday, Friday, Sunday

Box muscle-ups

5 reps, rest 3 mins before muscle-ups

Full muscle-ups

10 muscle-up attempts, 2 mins rest after each 2 reps

For our complete guide to mastering calisthenics, pick up issue 72 of Healthy For Men in Holland & Barrett today or subscribe for only £12 a year!

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