Road to 1st BAR MUSCLE UP
Jean-Paul Espinosa
Functional Fitness, Gymnastics, Strength & Conditioning
Coach
Jean Paul Espinosa
If you are dreaming of getting your first bar muscle up or to optimize your technique, this program is for you.
This program is designed to organize your efforts with a 8-weeks cycle following a progressive overload.
Once purchased, the program is yours and is repeatable as many times as you wish.
Results guaranteed
Our 8-week Bar Muscle-Up Program is designed with precision and expertise. By combining simple progressive overload with clever skill progressions, you'll build strength, coordination, and confidence step by step. Each phase is thoughtfully structured to ensure consistent progress, no matter where you're starting from. (minimum 3 strict pullups and a bit of kipping experience)
Build Strength & Master Technique
This program goes beyond just "doing" a bar muscle-up. You'll develop the strength and control needed to make it feel effortless, while mastering the finer points of technique. By breaking down the movement into manageable progressions, you'll not only achieve the muscle-up but perform it with consistency, efficiency, and confidence.
Features
Programming 2 days per week
You need to be able to perform 5 strict pull-ups to make the most out of this program.
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
rig // bands // pvc pipe or wooden stick
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
kipping pullups
6, 6, 6, MAX
B1
Banded Lats Pull down
4 x 10
B2
Barbell Roll Outs
4 x 6
B3
Sit Up & Press
4 x 10
Wednesday
Week 1 Day 4
A
Kipping Chest to Bar
3, 3, 2, 2, 2
B1
Lats Pull Overs
5 x 6
B2
Rock and sit
5 x 8
B3
Jumping Bar Muscle up
5 x 4
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