The Ultimate MUSCLE-up Program
A Top Muscle-Up Progression Program For Learning Muscle-Ups! Do Your First Rep Ever! Improve Your Current PR! Improve Your Form!
Are Muscle-Ups An Exercise You Want To Do But They’ve Always Felt Impossible? I Have The Solution!
I Have NO Gymnastics Background, And I Learned Muscle-Ups In My Early 40s! I Know Exactly What It Takes To Help You Conquer Muscle-Ups!
Muscle-ups are likely my favourite exercise! They combine strength and skill, and are really fun and empowering to do.
Unlike pull-ups where it is purely a pulling movement, muscle-ups involve a pulling component, pushing component, and a transition component.
I started my muscle-up journey when I was 39 years old. I am nearly 43 years old now, and have made tremendous progress!
I have learned so much about muscle-ups, my training, and myself!
Several months ago, at the age of 42, I achieved a new personal best of 10 consecutive strict muscle-ups, a strict 20 lb weighted muscle-up, a super slow muscle-up, and I can do countless other advanced muscle-up variations.
When I started my muscle-up journey when I was 39, all of these milestones seemed totally impossible!
And I'm no different from you!
When it comes to muscle-ups, and countless other training goals, many people go wrong as they impatiently fixate on the end result instead of embracing the process and journey.
This was me when I embarked on my muscle-up journey!
As a result, many fully capable individuals (including me at the time) fail to meet their muscle-up potential and goals as they are impatient and skip key steps, and never completely master the basic fundamentals that are needed to excel at muscle-ups.
Make no mistake, muscle-ups are a very advanced exercise!
My progress and results are great examples of what YOU can achieve if you focus on the process and become proficient at the fundamentals, and practice these fundamentals consistently.
Once I fully bought into being patient, consistently practicing the fundamentals, doing exercises that are most effective for this goal, and only progressing when ready, my results skyrocketed!
I wasn’t planning on releasing a muscle-up program so soon (or possibly ever)!
However, countless people have been inspired by my own muscle-up journey and knowledge, and have begged me to create a muscle-up program.
I am so proud of The Ultimate Muscle-Up Program, and what this program offers.
Virtually all of the muscle-up programs I have seen have been incredibly disappointing, and have fallen short in many areas.
When I created The Ultimate Muscle-Up Program, I took all of these short-comings and glaring flaws into account. My program is a game-changer!
I have used my struggles and successes throughout my own muscle-up journey to create a world class muscle-up program that will lead you to your muscle-up goals, and beyond!
When I painstakingly designed The Ultimate Muscle-Up Program, I also used the various pain-points and breakthroughs of my many clients who are training for muscle-ups.
I know I have a lot to offer in terms of my valuable coaching, education, exercises, and progressions.
I want to have a positive impact on your muscle-up journey, results, education, and empowerment!
Some people are already strong enough to do muscle-ups, but lack the technique and patience. Form, consistency, and patience, are MASSIVE!
And in The Ultimate Muscle-Up Program, you will also dramatically improve your strength!
If I can become elite at muscle-ups in my early 40s, and I am still improving, so can you!
My programs are being followed by THOUSANDS of people in over 100 countries worldwide! My Ultimate Pull-Up Program was featured in The New York Times!
The Ultimate Muscle-Up/Pistol Squat Package
Wait, do you own The Ultimate Pistol Squat Program?
If you don't, buy The Ultimate Program Package today! The Ultimate Program Package includes The Ultimate Muscle-Up Program and The Ultimate Pistol Squat Program. The Ultimate Pistol Squat Program is currently being followed by THOUSANDS of happy customers in over 35 countries.
Normally both of these programs would cost $194. But, you can enjoy both today for only $157. So you save $37!
What is The Ultimate Pistol Squat Program?
GET The ultimate Program Package for only $157! (SAVE $37!)
The Ultimate Pistol Squat Program is a 170 page three phase training program that will help improve your pistol squat technique, unilateral lower body strength, lower leg and foot strength, athleticism, and ability to move. You will learn many new exercises as well! You will take your pistol squats, lower body strength, and athleticism to a level you didn’t even know existed.
In each phase of The Ultimate Pistol Squat Program, I have included exercises that will help you:
This VERY home-workout friendly program is composed of an effective and well thought out combination of fundamental and innovative exercises.
I am giving you 65 of my top exercises! I included exercises that target the quadriceps, hamstrings, glutes, adductors, hip flexors, the muscles in the lower leg and foot, and the core muscles. I also included an assortment of my go-to mobility exercises for the hips and ankles.
100% of the exercises in The Ultimate Pistol Squat Program come with a very thorough and detailed written coaching description and tips, video, and photo.
You will also receive a bonus section where I give 10 advanced pistol squat variations you can learn, 5 additional exercises for improving your ankle mobility, and 5 additional exercises for improving your hip mobility.
For your convenience, in addition to this content-filled program, I am also giving you a separate PDF that includes only the exercise charts, and bonus exercises. This separate PDF will be much easier to navigate through while you are doing your actual workouts.
4 Top Reasons Why You Might Be Struggling With Muscle-Ups
Here are four common issues people experience when they are learning muscle-ups. I have you more than covered as The Ultimate Muscle-Up Program troubleshoots and helps solve all of these issues that might be holding you back. I could have included MANY other mistakes people make, and do cover muscle-up mistakes more comprehensively in The Ultimate Muscle-Up Program.
Problem #1: Lacking A High Pull-Up
In order to do muscle-ups, you need to develop a high pull-up where your mid to low chest reaches bar level. Many people can do a LOT of chin or collarbone to bar pull-ups, but these won’t be high enough for doing successful muscle-ups.
This is likely the biggest muscle-up “mistake” I see as many people think their pull-up is high enough to successfully be able to do muscle-ups. If your pull-up isn’t high enough, you’ll have to “chicken-wing” your muscle-up in order to transition (NOT what we want, and not a true rep), or you’ll miss the rep entirely.
As high pull-ups are the most important aspect of being able to do muscle-ups, in The Ultimate Muscle-Up Program you will learn how to do high pull-ups, and will become more proficient at doing them. This is the next step for your pull-ups, and will have a HUGE carryover to your ability to do muscle-ups.
If you are not yet at this level of pull-up proficiency, I recommend you complete my Ultimate Pull-Up Program first as this program will give you the pull-up competency you need in order to move on to doing muscle-ups.
Problem #2: Transitioning Too Early
With the transition, your timing is important. As your mid to low chest is approaching the bar, you want to lean forward a slight amount so your body is over the bar.
Many people attempt to transition long before they are close to the bar. As a result, the bar blocks them, or their pull is significantly weaker than it should be. Other people are forced to “chicken-wing” the rep in order to get over the bar. Be patient!
Problem #3: Having A Faulty Path To The Bar (Either A Vertical Path, Or Long Inefficient Arc)
With muscle-ups, the path to the bar should be a slight arc. I cover this in much greater detail in the introduction/background section of The Ultimate Muscle-Up Program as I really dissect muscle-up form, and provide you with a LOT of education.
If your bar path is purely vertical, the bar will likely block you and your muscle-up attempt will be thwarted, or you’ll be forced to “chicken-wing” the rep.
Conversely, if you swing too far ahead and/or behind the bar, your path to the bar will be longer and less efficient. This will make each rep more challenging, and likely impossible to complete.
While you are learning muscle-ups, you will likely need to swing slightly more, but as you become more proficient and gain strength, technique, and confidence, you can almost completely eliminate your swing. Small details will have a huge impact on your ability to do muscle-ups.
Problem #4: Poor Pull Timing (Pulling Too Soon, Or Waiting Too Long)
With muscle-ups, you want to time your pull so you do your “pull-up” right when you hit the end of the forward swing. Many people are impatient and pull while their body is still traveling forward and is moving in the wrong direction. The end result will be a much more inferior pull, and almost certainly, a failed muscle-up attempt.
Other people wait slightly too long before they initiate the pull. While the first mistake likely has a greater impact on muscle-up performance, perfecting your pull timing will really make a big difference!
My programs are being followed by THOUSANDS of people in over 100 countries worldwide! My Ultimate Pull-Up Program was featured in The New York Times!
The Perfect Muscle-Up Training Program For Learning How To Do Muscle-Ups!!
Countless people have the goal of being able to do one or many muscle-ups, but don't know where to begin. Virtually all of the muscle-up programs I have seen have been incredibly disappointing, and have fallen short in many areas.
When I created The Ultimate Muscle-Up Program, I took all of these short-comings and glaring flaws into account. My program is a game-changer!
The top objective of The Ultimate Muscle-Up Program is to get you doing one or many strict muscle-ups!
Follow this program as prescribed and you will dramatically improve your muscle-up technique, pulling and pushing strength, transition technique and strength, lumbo-pelvic stability (think core stability), false grip, and shoulder and scapular controlled mobility (and stability).
The Ultimate Muscle-Up Program will fast-track your progress and results. You no longer need to waste your time, or guess what you should be doing (in terms of optimal form, exercise selection, and how to progress or modify the exercises)! Due to my detailed coaching, and the thoroughness of this program, as many of my clients tell me, you will feel like I am in your head giving you instructions while you are doing the exercises in this program (and any of my other programs).
Like 100% of my programs, I leave no stone unturned. In The Ultimate Muscle-Up Program, I cover all of my bases and will help you address SO much more than just muscle-ups. Many of the exercises in this program will also have a huge carryover to other exercises you do in the gym, your sport (if relevant), and even your daily activities.
WHAT YOU GET WITH THE ULTIMATE MUSCLE-UP PROGRAM
The Ultimate Muscle-Up Program is incredibly thorough and well thought out, and is 140 pages in length!
Virtually all of the muscle-up programs I have seen have been incredibly disappointing, and have fallen short in many areas. When I created The Ultimate Muscle-Up Program, I took all of these short-comings and glaring flaws into account. My program is a game-changer!
As The Ultimate Muscle-Up Program is divided into four phases (each phase is to be followed for at least 4-12 weeks), the exercises will increase in difficulty as you progress from one phase to the next. In each phase I am giving you more than enough, but not too much, as I don’t want you to be overwhelmed. With my own muscle-up training, once I fully bought into doing “enough” but not “too much,” my overall enjoyment and muscle-up results exploded!
In each phase of The Ultimate Muscle-Up Program, I’m including an abundance of exercises, and my coaching tips, cues, and feedback, that will progressively help you improve the following:
Muscle-Up Technique - When it comes to excelling at muscle-ups, technique will play a massive role! It is not just about being strong. In each phase of this program, you will keep improving your overall technique and competency.
Pull-up height and power - Being able to do a high pull-up is the top factor for excelling at muscle-ups! Countless people overlook this and wonder why they struggle with muscle-ups! I’m sure this program will give you many “lightbulb” or “aha” moments!
False grip - Developing a strong and sustainable false grip will help you get from the pull to push in one fluid movement, so you’ll get over the bar with ease! Remember, getting a good false grip takes patience and consistency! In this program, I’m also including some grip training exercises that aren’t muscle-up specific per se, but they all have a HUGE carryover to muscle-ups. You can also use a regular pull-up grip if you prefer.
Muscle-up transition - The great news is that the higher your pull-up is, and your high pull-up is going to improve a LOT as you progress through this program, the easier the muscle-up transition will be! That said, the transition is a vital component of the muscle-up. As you progress through this program, you will improve both your transition technique and strength!
Muscle-up specific pushing strength - If you have a strong push, after you’ve completed the transition, you’ll get to the top position of the muscle-up with ease! A high level of pushing strength will also play a key role in your ability to do the transition. Get ready for building some STRONG triceps, pecs, and delts! I’m also including some pressing exercises that aren’t muscle-up specific per se, but they all have a HUGE carryover to muscle-ups.
Muscle-up lowering component - Like with pull-ups, being able to lower fluidly from the bar to the bottom position will make doing the next rep much easier! Countless people struggle with this key fundamental. In this program, you will dramatically improve your ability to perform the eccentric component of the muscle-up.
Lumbo-pelvic stability (think core stability) - As I talk about ALL the time, particularly when it comes to pull-ups, and this is equally true with muscle-ups, it is significantly easier to move a stable/rigid object to and from the bar than it is to move a floppy/unstable object.
If you lack tension and stability around your torso, spine, hips, and even lower body, you will be more prone to pulling needless deadweight. You will also be more likely to excessively swing so your path to the bar will be longer and inefficient. All of the above will make each rep feel dramatically tougher than it should.
Shoulder and scapular stability (and controlled mobility) - In order to excel at pull-ups, muscle-ups, and many of the other exercises in this program, and to feel good in the process, being able to control the movement of your shoulders and shoulder blades is a must!
I like to differentiate and will use the term “controlled mobility” when the parts are moving and you need to be able to control the movement, and “stability” when the parts are not moving and you need to be able to keep them in a fixed position. In this program, I include exercises that address both!
Wrist mobility - With muscle-ups, particularly during the transition (both on the way up and down), having adequate wrist mobility will help you perform at a higher level, and feel better!
100% of the exercises in The Ultimate Muscle-Up Program come with a very thorough and detailed written coaching description and tips, and video.
THE ULTIMATE MUSCLE-UP PROGRAM: LAYOUT AND DESIGN
The Ultimate Muscle-Up Program has been broken into 4 phases. While this will absolutely vary from person to person, a general guideline for each phase is 4-12 weeks.
Now for some tough love. Do not be impatient, and do not skip key steps. So many people fail to achieve optimal results and fulfill their peak potential as they are impatient and focus purely on the end goal. In order to learn muscle-ups, and to do them well, it is vital you follow this program as prescribed. If you do, you will master the fundamental skills I am teaching you, you will also get stronger, and you will make doing muscle-ups a part of your life!
Phase 1 - You will start out by learning the most basic muscle-up regressions, and accessory exercises.
Phase 2 - You will progress to performing more advanced muscle-up regressions, and more advanced accessory exercises.
Phase 3 - You will progress to performing more advanced muscle-up regressions, and more advanced accessory exercises.
Phase 4 - Now that you have REALLY mastered the fundamentals, you will progress to performing unassisted muscle-ups, and will continue to learn more advanced accessory exercises.
Bonus Section - In this section you will receive 8 of my favorite advanced muscle-up variations you can learn.
Due to the detailed nature of this program, and the abundance of coaching tips, cues, and videos I provide, you will feel like I’m there coaching you in person!
I'm Also Giving You A "Workout Charts" PDF So Your Workouts Are Seamless To Follow!
For your convenience, in addition to this content-filled program, I am also giving you a separate PDF that includes only the exercise charts, and bonus exercises. This separate PDF will be much easier to navigate through while you are doing your actual workouts.
These workout charts include the exercise name, sets, reps, tempo, and a video link.
However, to ensure you are performing each exercise correctly, and so you achieve optimal results, I absolutely recommend you read through all of the comprehensive exercise tutorials and tips I give in The Ultimate Muscle-Up Program, and watch/study all of the videos. This is important and will dramatically improve your results!
About Meghan Callaway: The Creator Of The Ultimate Muscle-Up Program
I have been a certified personal trainer/coach for over 20 years (the first 14+ years was full time in-person), an online coach for over six years, and an avid multi-sport athlete for most of my life.
I have helped thousands of people worldwide reach their goals, and achieve a level of strength and empowerment they didn’t even know existed.
I have also helped countless people fall in love with working out. I use a combination of very fundamental and innovative exercises, and really hammer home the importance of using proper form. I also strongly believe working out should be empowering and fun.
When it comes to my coaching, my content, and my own training, I use a “3 E” approach. I always want my clients (or people who follow my work) to feel EDUCATED, EMPOWERED, and EXCITED. The “3 E’s” have been a total game-changer for me as a coach, and as an educator.
What Some Of The Top Coaches/Customers Have Said About My Programs
Travis Pollen, PhD - Rehabilitation Scientist & Personal Trainer
"As I’m Sure You Could Tell, I Love The Program. Might Just Be Your Best One Yet!"
"Meghan Callaway raises the bar yet again with the highly-anticipated Ultimate Muscle-Up Program. Her knack for delivering high-quality, thorough programs is unparalleled, and this one is no exception.
Many muscle-up resources focus primarily on brute upper body strength. In contrast, Meghan offers a more complete and nuanced roadmap to the muscle-up. The Ultimate Muscle-Up Program recognizes the importance of core strength, grip training, mobility, and body control. This holistic approach presents a well-rounded path to muscle-up mastery.
The Ultimate Muscle-Up Program doesn’t just deliver a list of exercises. It immerses you in four meticulously designed training phases — each constructed to bring you one step closer to a perfect muscle-up. The level of detailed instruction Meghan brings to each exercise is extraordinary. And alongside the meticulous text descriptions, Meghan provides video links showcasing her flawless execution of each exercise.
With The Ultimate Muscle-Up Program, Meghan Callaway has without a doubt created another game-changer. I wholeheartedly endorse this exceptional resource and wish I had it when I was first embarking on my own muscle-up journey. Whether you're aspiring to achieve your first muscle-up, looking to refine your existing technique, or seeking to expand your muscle-up strength or endurance, this program has you covered!"
Joe Gilfedder - Senior Associate Athletic Director For Sports Performance at Fordham University
"I’ve Used The Ultimate Pull-Up Program With HUNDREDS Of My University Athletes!"
‘’Meghan Callaway is an incredibly valuable resource for me in my development as a strength and conditioning coach to over 550 student athletes. She is one of the few coaches on social media I religiously follow to make sure I never miss a post!
Her ingenuity, attention to detail in exercise execution, and mastery of basic human movement prompted me to invest in her Ultimate Pull-up Program. As a coach to a wide array of collegiate athletes, I truly value the pull-up as a foundational movement. Controlling our body weight in space is a critical part of developing strong, injury resilient athletes.
Meghan has included numerous progressions/regressions and assistance exercises to build mastery of the pull-up no matter where you currently stand on your pull-up journey. In fact, the programs are so comprehensive, I’ve seen huge carryover to exercises outside of just pull-ups.
This book truly is the gold standard when it comes to mastering the pull-up by giving athletes the blueprint to go from Zero to Hero on Pull-ups!’’
Emily Fauser - Athlete
“I did it! Ten overhand grip strict pull-ups!!"
"It’s taken me 8 months of consistent hard work, sweat, and some tears to get from zero to ten. Some of you have followed this little journey of mine on my Instagram stories. I began posting as a way to keep track of my progress and keep myself accountable, but in the process, gained a ton of encouragement from those who took time to cheer me on with kind words and messages. Thank you so much!
Pull-Ups are an incredible total body exercise involving so much more than your back. There were many different exercises I needed to do to improve my core and lumbo-pelvic stability as well as grip strength and scapular mobility.
A few months into my training, I was fortunate to find Meghan Callaway and her Ultimate Pull-up Program. I don’t mean to sound like an ad, but, I honestly don’t think I could have achieved my 10 without this program and her specific guidance. She is the real deal and I’m so grateful.“
Kerry Kittles- Former professional NBA player
**Photo from NBA.com
I played professional basketball for many years. After my career ended, I dealt with a lot of discomfort and movement issues in my stubborn hips as basketball is a hard sport on the body!
After following Meghan on social media for some time, I began using her comprehensive Ultimate Hip Flexor And Core Guide. After using this program for several months, I have noticed a tremendous difference in how my hips feel, and in my ability to move.
This program of Meghan’s covers the important fundamentals that people need to move and feel better, while also offering a lot of variety and challenges. Not only does Meghan’s program systematically address the hip flexors, she targets the core muscles, and many other often-overlooked parts of the body.
Using The Ultimate Hip Flexor And Core Guide post-basketball has played a key part in helping me remain active, and live a healthy lifestyle, both of which are important to me.
Dr. Tim DiFrancesco - The Basketball Strong Podcast | Former Los Angeles Lakers Strength And Conditioning Coach (2011-2017)
“The pull-up is one of the more challenging and complex movements in the gym. I rarely see it done correctly and I never see it prepared for properly. Poor form and faulty planning leads to a lack of results with this movement. I’ve only come across one resource that has laid out a program and plan that will help you to develop results in your efforts to build a better pull-up.
Don’t waste your time looking at other programs, the Ultimate Pull-Up Program is it, game over. You will learn how to build your body for the pull-up movement in a comprehensive way that takes into account far more than just your upper body. You won’t be disappointed and you will be doing the pull-ups you’ve wanted to do thanks to Meghan and this program.”
Leigh Peele, NASM, CPT, Coach, Author, Researcher, Podcast Host
"Ever since I've known Meghan, she has excelled with remarkable efficiency in nearly every athletic pursuit she's undertaken. Watching her master muscle-ups was expected, yet no less impressive.
I have personally urged her to create programming on this topic for others because she has an innate ability to simplify complex physical tasks, making them incredibly easy to understand. It's without a hint of surprise that I state she has once again delivered an exceptional program that should enable anyone to excel at their muscle-up goals.
With her continuous dedication and effort, these programming guides almost feel like a series. If you own the "Meghan Callaway" collection, there's hardly any physical fitness goal you can't achieve."
Sam Spinelli - DPT & CSCS, Cofounder of Citizen Athletics
"Innovation With Purpose"
"When someone is looking for bodyweight based exercises, Meghan is my go to resource. Not only does she understand how to properly build a good foundational base for these movements, she also knows quality progressions to take someone from beginner to badass. When you add on her innovative exercises that help take great movements and make them even greater, Meghan is kind of the whole package."
Frequently Asked Questions
Before you start The Ultimate Muscle-Up Program, you should be very proficient at doing regular pull-ups. While I hesitate to give a “one size fits all” answer in terms of the number of pull-ups you should be able to do in a row, and many people arbitrarily give a 8-10 consecutive rep range (I have NO idea where this number came from), you should be able to do at least 5 perfectly executed collarbone to bar pull-ups. This will serve as your most basic foundation.
If you are not yet at this level of pull-up proficiency, I recommend you complete my Ultimate Pull-Up Program first as this program will give you the pull-up competency you need in order to move on to doing muscle-ups.
Muscle-ups are a fairly advanced exercise, so this program is not for beginners. If you are a beginner, my Ultimate Pull-Up Program would be a much better option and starting point for your muscle-up journey. If you have the long-term goal of being able to do muscle-ups, my Ultimate Pull-Up Program would be very beneficial and empowering to do.
Yes. The Ultimate Muscle-Up Program addresses many different components that will help you improve your current muscle-up PR for reps (either in a single set, or the total number of reps in a workout), use more weight (if you do weighted muscle-ups), and perhaps most importantly, improve your muscle-up form.
This program also includes a bonus phase where I give you 8 of my favourite advanced muscle-up variations you can learn.
Yes! The Ultimate Muscle-Up Program is very home-workout friendly. I designed this program so it can be done from both home and the gym. You can also follow this program in outdoor calisthenics parks and playgrounds.
The Ultimate Muscle-Up Program requires a fairly minimal amount of equipment. The one mandatory piece of equipment is somewhere you can do muscle-ups, pull-ups, dips, and other muscle-up specific exercises I’m giving you. This can be done using a pull-up bar (should be stable, and should have the overhead clearance for you to do muscle-ups), rings, or an outdoor calisthenics park or playground.
You should also have some long bands (bands that are used for pull-ups). These can be purchased fairly inexpensively on Amazon (look for a five-star review) or elsewhere. And several exercises in each phase require dumbbells or a kettlebell.
Absolutely! This program is for both home and gym workouts.
While this will absolutely vary from person to person, a general guideline for each phase is 4-12 weeks.
Now for some tough love. Do not be impatient, and do not skip key steps. So many people fail to achieve optimal results and fulfill their peak potential as they are impatient and focus purely on the end goal.
In order to learn muscle-ups, and to do them well, it is vital you follow this program as prescribed. If you do, you will master the fundamental skills I am teaching you, you will also get stronger, and you will make doing muscle-ups a part of your life!
Learning muscle-ups is a journey and process. Be patient, be consistent, focus on the process, and you will reap the rewards!
This largely boils down to the muscle-up specific exercises I’m giving you in each phase. If you can perform the target number of reps with good form, you can move on to the next phase. If you are unsure, this likely means you should stay in the current phase for a while longer.
To reiterate, do not be impatient, and do not skip key steps. This is one of the biggest reasons why many people fail to achieve their muscle-up goal! In order to learn muscle-ups, and to do them well, it is vital you follow this program as prescribed.
Each workout will likely take between 45-60 minutes (excluding mobility work, additional warm-up exercises, or cool-down). The top objective of this training program is to help you excel at doing muscle-ups. Whether you are striving for your first muscle-up ever, or you can already do muscle-ups and want to improve your form, or current PR (for reps or weight), this program is designed to make you better, not exhausted.
In terms of rest, you want to rest for as long as needed. You should feel fresh/well recovered for each set (or superset) in this program. Your top priority should be making sure that you are performing 100% of your reps with your best current form, and that your body feels good while doing so. Do not rush, and be present both physically and mentally. While I recommend a certain amount of rest, you can rest for longer between supersets (or in the middle of each superset) if needed!
For each phase in The Ultimate Muscle-Up Program, you are being given three different workouts. Do each workout once a week for a total of three workouts per week, and leave at least one day between workouts.
As an example, you could do workout #1 on Monday, workout #2 on Wednesday, and workout #3 on Friday. Or you could do Tuesday, Thursday, Saturday, etc.
Your recovery is extremely important as the purpose of The Ultimate Muscle-Up Program is to help you get better and achieve your muscle-up goals, NOT make you exhausted and run down! I definitely recommend leaving at least one day between workouts as you want to be fresh and recovered. If you ever feel like you aren’t sufficiently recovered, take two days off between workouts so you can really make each workout count. This is totally okay! Do what works and feels best for you.
In order to provide you with a bigger bang for your buck, and to make the workouts more time efficient, many of the exercises in each workout are to be done in supersets. Some of the more advanced/technically and strength demanding exercises are to be done alone, and not as part of a superset.
If you are unaware, a superset is two exercises that are performed back-to--back. After each set of the superset, you will rest for the prescribed amount of time. That being said, if you need to take more rest after each superset, or even between the exercises in the supersets, please feel free to do so! I want you to feel fresh and recovered for each exercise! This program is designed to make you better, not exhausted!
For each exercise, I provide you with a target rep range (or total time held). For instance, I might recommend 3 sets of 8-10 reps, or a 10-20 second hold. No matter what form of resistance you are using (bodyweight, band, dumbbell, kettlebell, etc), you should select an amount of resistance that allows you to hit the target number of reps using good form. As I talk about all the time, form matters!
The resistance you select should feel challenging, particularly for your final few reps, but not so challenging that you can’t hit the target number of reps. Also, the resistance shouldn’t be so challenging that you aren’t able to perform 100% of your reps using good form.
As a general rule, select a resistance (or amount of band assistance) where at the end of the set you feel like you could have performed 1-2 more high quality reps. Remember, it is better to be conservative when you are choosing a resistance (or amount of band assistance) versus using too much resistance (or too little band assistance), and not being able to perform the exercise correctly. Quality trumps quantity!
Like with ANY exercise and goal, the individual timeline will vary a lot! But this is especially true with muscle-ups! As you progress through each phase of this program, your overall rate of improvement and progress will vary a lot! Also, your progress will likely not be linear. All of the above is TOTALLY normal! This was my path on my muscle-up journey, and will likely be yours as well!
Muscle-ups are a very advanced exercise that requires a lot of strength, technical competency, mobility, and stability. Generally, people who already possess enough muscle-up specific strength but lack muscle-up technique will improve more quickly than people who need to develop both muscle-up specific strength and technique.
No matter where you currently are in your muscle-up journey, do not expect massive progress and results overnight. This mindset will hold you back and will rob you of the empowerment and joy you will feel if you focus on the process and journey.
No. Using a false grip is not a requirement for any of the exercises in this program. That said, I prefer using a false grip (I use a hybrid false grip) as doing so generally allows you to do muscle-ups that are more strict. Do what works and feels best for you. You can use a regular pull-up grip in any exercise in this program where I call for a false grip (and when I say false grip, I’m always using a hybrid false grip).
In this program, many of the muscle-up specific exercises I’m giving you call for a false grip (or a hybrid false grip), and this program focuses on teaching a hybrid false grip, but you can also use a regular pull-up grip and can “spin” your hands and wrists around the bar as you transition. This style feels more natural and comfortable for some people.
If you prefer, you can also use both a false (or hybrid false) grip, and a regular pull-up grip. There is no “one size fits all” prescription. Do what works and feels best for you. I address the different muscle-up grips in much greater detail in the introduction/background section of this program, so keep reading!
The amount of time it takes to develop a good false grip (or hybrid false grip) will hugely vary on an individual basis, and due to different factors including forearm and wrist strength, wrist mobility, and general comfort/tolerance.
More often than not, developing a false grip is a fundamental skill that takes quite a bit of time and practice to feel comfortable, “normal,” and strong. Do not expect this grip to feel good overnight! If you do, you will be very disappointed! In each phase of this program, I include exercises that will help improve your false grip.
When you are starting out, if using a false grip feels weird, very uncomfortable, and even “impossible,” this is TOTALLY normal. I remember when I was at the beginning of my muscle-up journey, I was barely able to hang from the bar using a false grip, and this was when I was elite at doing regular pull-ups.
As I’ll be preaching throughout this entire program, be patient and do not expect instant success! Do what you are currently able to do, focus on using your best current form, be consistent, listen to your body, follow this program as prescribed, and embrace the journey!
I recommend getting some liquid chalk (or regular chalk but it is messier) as this will help with both comfort and ease. You can find liquid and regular chalk on Amazon.
To be VERY clear, even if the false grip feels uncomfortable while you are becoming proficient, you should NEVER feel like you are hurting yourself.
Absolutely! If you prefer, you can use rings in place of a bar. That being said, as rings are significantly more unstable than a bar, you should possess an even higher degree of shoulder/scapular stability. You should ONLY use rings if you feel safe and comfortable doing so.
No, this program teaches you how to do strict muscle-ups. When you are learning how to do unassisted muscle-ups you can use some leg drive (but as little as possible), and a slightly bigger swing, but the goal of this program is for you to learn how to do strict muscle-ups.
To be clear, I’m not hating on kipping muscle-ups, or kipping in general. Kipping is an entirely different skill, and kipping muscle-ups are an entirely different exercise.
My preference is to keep my muscle-ups and pull-ups strict, and this is also how I coach them/how this program is designed, but I have a massive amount of respect for ANY kind of muscle-up.
While The Ultimate Muscle-Up Program provides so many benefits, I do not recommend using this program if you are currently dealing with any shoulder, wrist, or elbow issues (or any injury/issue that is giving you trouble). As I always like to be extremely cautious, please consult your physician before beginning this or any other exercise program.
Yes. You can make The Ultimate Muscle-Up Program your main program and can complement it with another program. However, I recommend not doing any intense upper body training on days you are not following The Ultimate Muscle-Up Program as you need to be fresh for each workout to experience the best results.
Or, you can follow your program and can incorporate some exercises from The Ultimate Muscle-Up Program into your current program.
Or, as The Ultimate Muscle-Up Program is to be followed three days per week, you can also perform your program on the “off days.” That being said, it’s important to take one day off per week, and to listen to your body.
Yes! While my Ultimate Lower Body And Core Program and Ultimate Pistol Squat Program would be great to do concurrently with The Ultimate Muscle-Up Program as these programs focus on the lower body and core areas, I don’t recommend following The Ultimate Muscle-Up Program concurrently with my Ultimate Pull-Up Program or Ultimate Push-Up Program. You could do my Ultimate Landmine Program, but some adaptations would need to be made. And you could absolutely follow my Ultimate Hip Flexor And Core Guide at the same time as my Ultimate Muscle-Up Program!
A sample training plan could be:
Monday: The Ultimate Muscle-Up Program
Tuesday: The Ultimate Lower Body And Core Program or The Ultimate Pistol Squat Program
Wednesday: Off
Thursday: The Ultimate Muscle-Up Program
Friday: The Ultimate Lower Body And Core Program or The Ultimate Pistol Squat Program
Saturday: The Ultimate Muscle-Up Program
Sunday: Off
Or you can follow The Ultimate Muscle-Up Program 2/week, and The Ultimate Lower Body And Core Program or The Ultimate Pistol Squat Program 3/week.
You can also follow each program 2/week, for a total of 4 workouts per week. Again, do what works and feels best for you.
Yes! Like with all of my programs, The Ultimate Muscle-Up Program is a fantastic resource for coaches! I intentionally designed this program to serve as a very comprehensive manual coaches will have at their disposal. Whether you want to add some new exercises to your arsenal, improve your coaching and cueing, or programming, The Ultimate Muscle-Up Program will help you accomplish that!
With my pull-up, push-up, lower body and core, pistol squat, and landmine program, and hip flexor and core guide, I have received THOUSANDS of amazing messages and testimonials from coaches who have purchased my programs to use as a learning tool, and they (and their clients) have reaped the benefits. I expect the same trend to occur with The Ultimate Muscle-Up Program.
This should go without saying, YES! The Ultimate Muscle-Up Program IS for people of all genders.
100% Satisfaction Guarantee
I take my work and ability to help people extremely seriously. With all of my products, I truly left no stone unturned. Due to the overall detail and effectiveness of my programs, and the amount of education, excitement, and empowerment that my programs produce, the money back guarantee is virtually never used.
BUT, I wanted to make sure you know that you are fully protected with my 60-DAY MONEY BACK GUARANTEE. If you are unhappy with any of my programs in any way, for up to 60 days after the date of purchase, you will get a FULL refund because I care about your happiness.
Meghan Callaway
NOTE: The Ultimate Muscle-Up Program is an eBook. No physical products will be shipped. After you order, you will receive an email with the book ready for you to download.
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Obligatory disclaimer: The FTC requires us to specify what “typical” results are. The truth: most people never do anything with the products they buy, so most of the time, their typical results are zero. The biggest factor is you. BUT, for those who actually USE the program, all of the success stories featured above are very typical in terms of results.
Meghan Callaway is not a physician. The contents of this product or website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. By participating in this workout program, you agree that Meghan Callaway shall not be liable or responsible for any injuries to you resulting from your participation in this workout program (whether at home, at a health club, or anywhere else).