MuscleUp
New episodes every Tuesday & Friday

Your bodyweight
is enough.

From your first shaky pull-up to a clean muscle-up — structured programming, filmed outdoors at dawn.

Start Week One FreeWatch the Morning Routine
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Athlete performing morning shoulder mobility stretch outdoors at dawn with misty background
6:00 AM · Morning Block

Why mobility first?

Cold muscles on cold bars snap. 8 minutes of prep adds years to your training life.

Day in the Life · Part 1

The 8 minutes that
protect every rep.

Before the bar, before the chalk — the morning mobility sequence. Filmed at the same park every Tuesday, whatever the weather. No warmup skipping allowed.

Shoulder Circles

2 × 20 reps

Thoracic Rotation

3 × 10 each side

Hip Flexor Stretch

60 sec hold

Dead Hang

3 × 30 sec

Free Download

Morning Mobility PDF

The exact 8-move sequence. Print it. Laminate it. Tape it to your pull-up bar.

Get it free with Week One
Day in the Life · Part 2

The 12 weeks that
change your ceiling.

Midday ring session. This is the structured work — not random YouTube workouts, but periodized programming built around one outcome: your first clean muscle-up.

Ring RowsBeginner
Ring DipsIntermediate
False GripIntermediate
Muscle-UpAdvanced

12-Week Program — Structure Preview

Week 1–2Dead hangs + Scapular pulls
Free
Week 3–4Negative pull-ups + Band work
Free
Week 5–6First full pull-ups (3×3)
Week 7–9Explosive pulls + Dips
Week 10–12Muscle-up transition drills
Unlock Full 12-Week Plan
Male athlete performing ring dips outdoors on gymnastic rings attached to a park structure against clear sky
12:30 PM · Skill Block

Average subscriber result

First muscle-up in 9.3 weeks

47k

Subscribers

9.3 wks

Avg to muscle-up

94%

Complete the program

Day in the Life · Part 3

The log doesn't lie.
Every rep, tracked.

Real screenshots from the creator's training log. Not a highlight reel — the actual Tuesday morning entries, including the sessions that felt like garbage.

Training Log · Feb–Mar 2026

Live
Pull-ups5 × 6

Felt strong. Added 1 rep to last set.

Mon Feb 24

Dips4 × 10

Shoulder felt good. No pain.

Wed Feb 26

Muscle-up attempts3 × 2

Second attempt cleaner. Transition improving.

Fri Feb 28

Weighted pull-ups3 × 4 @ +10kg

New PR. Work is compounding.

Mon Mar 3

Start tracking your own reps

Subscriber transformations

Young male athlete doing pull-up on outdoor bar in park, showing muscular back development

Liam K.

11 weeks

0 pull-upsFirst muscle-up
Female athlete performing bar exercise outdoors, strong arm muscles visible against natural background

Priya S.

8 weeks

2 pull-ups10 clean reps

6:45 PM · Evening Check-in

“The work is quiet. You don't feel it the day you do it. You feel it three weeks later when the bar moves different.”

— Creator's evening log, Week 6

Free · No card required

Start Week One
today. Free.

Drop your email, tell us where you are right now — and we send you a free 7-day bodyweight PDF plus unlock three tutorial videos immediately.

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Unlocks with your free program

Athlete hanging from pull-up bar showing proper dead hang position with straight arms

Dead Hang Mastery

14 min · Full tutorial

1
Close-up of back muscles during scapular pull exercise on outdoor bar

Scapular Pull Protocol

18 min · Full tutorial

2
Athlete at the top of a muscle-up movement above an outdoor pull-up bar at sunset

Muscle-Up Transition

22 min · Full tutorial

3

Morning Mobility PDF

The 8-move sequence from Part 1. Print it. Use it forever.

Not ready to commit?

Watch the full morning routine first.

Watch it
Dead Hangs
Scapular Pulls
Negative Pull-ups
Ring Rows
Muscle-up
Front Lever
Bar Dips
L-Sit
Hollow Body
False Grip
Dead Hangs
Scapular Pulls
Negative Pull-ups
Ring Rows
Muscle-up
Front Lever
Bar Dips
L-Sit
Hollow Body
False Grip