The 4-Week Muscle-Up: Training by Daniel Abdoo in TrainHeroic

The 4-Week Muscle-Up

The Muscle-Up Project

Coach
Daniel Abdoo

How would you feel if you could learn how to muscle-up in under four weeks?

Imagine being able to walk into your local gym, jump onto the bar, and start to rep out muscle-ups like they were nothing. That would be pretty cool hey?

Well, the Muscle-Up Project can help!

We've advised many people on how they can achieve their first muscle-up using simple, time-efficient, and intelligently designed programs - combining the best of exercise science and gymnastics training into one system.

Scroll down to learn more, or if you are convinced already, hit the purchase button now to get started!

benefit-image-0
Who is this program for?
The 4-Week Muscle-Up is for CrossFit athletes and fitness enthusiasts who have already built a solid foundation of bodyweight strength but still struggle to perform a muscle-up.
benefit-image-1
What makes this program special?
There are three key strength attributes you need to develop to perform the muscle-up well: 1. Relative Strength 2. Strength Through Length 3. Expressing Strength Quickly. The 4-Week Muscle-Up is unique in that the program has been purpose-built to develop all three of these attributes simultaneously.
benefit-image-2
What does a week of training look like?
The program consists of four 30 minute upper body sessions per week (2x max effort days and 2x dynamic effort days). Before starting the program, it is recommended that you are strong enough to complete 6x strict pull-ups, 6x strict dips, and hold a 0:30 passive hang. *final week is only three sessions due to it being a testing week
Features
feature-icon
Programming 4 days per week
Simple, time-efficient, and intelligently designed training to help you achieve your first muscle-up
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, Expert Instruction
Get the most out of every session with a detailed overview video for each week of training
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Train harder and smarter using the TrainHeroic app
Equipment
Required
Gymnastics Rings // Pull-Up Bar // Dumbbells // Resistance Bands
Recommended
Cable Machine // Parallel Bars // Dip Belt // Weight Vest
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Maximum Effort (Pull)

A

Weighted Pull-Up

5, 3, 3, 3

B

Neutral Grip Lat Pulldown

3 x 8

C1

False Grip Ring Row

3 x 8

C2

Seated Dumbbell External Shoulder Rotation

3 x 12

D

Passive Hang

1 x 1:00

Sunday
Week One Overview

A

Week One Overview

Tuesday
Maximum Effort (Push)

A

Weighted Dip

5, 3, 3, 3

B

Deficit Push-Up

3 x 8

C1

Pelican Press

3 x 8

C2

Side Lying Dumbbell Internal Rotation

3 x 12

D

Ring Support

1 x 1:00

Thursday
Dynamic Effort (Pull)

A

Plyometric Pull-Up

6 x 3

B

Assisted Muscle-Up Transition

2 x 15

C

Band Assisted Negative Ring Muscle-Up

6 x 1

D1

Ring Face Pull

3 x 8

D2

Cross Bench Dumbbell Pullover

3 x 8

Friday
Dynamic Effort (Push)

A

Plyometric Dip

6 x 3

B

Cuban Rotation

2 x 15

C

Russian Push-Up

4 x 5

D1

Side Lying Dumbbell Shoulder Adduction

3 x 8

D2

Low Ring Dip Pulses

3 x 8

FAQs
Who is this program for?
CrossFitters and fitness enthusiasts who want to learn cool new movements like the muscle-up
Who is the program not for?
Those who are looking for a shortcut to the muscle-up or don't yet meet the minimum strength recommendations
Will I really get a muscle-up at the end of the four weeks?
That depends on you. A foundation of strength still needs to be built before starting the program as you can't short cut your way to a muscle-up. However, once you have become sufficiently strong we can then teach you how to apply that strength correctly to execute a muscle-up
Can I still train lower body during the four weeks?
The full program should only take up roughly 2h of your training time each week - this is by design as we want you to be able to integrate it into your current training routine. Ideally, you would complete the muscle-up session first and then add in any extra work you feel is necessary after
The 4-Week Muscle-Up