Home
Information
Training
Nutrition
Store
Apps
PRO Plans
Copy link Back
© 2025 Honcharuk Oleksandr

Mastery: Muscle-Up — Stage 1 (Australian Pull-ups)

Stage goal: 10 Australian Pull-ups ➔ Transition to Stage 2
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: Muscle-Up — Stage 2 (Pull-up (With thick rubber))

Stage goal: 10 Pull-up (With thick rubber) ➔ Transition to Stage 3
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: Muscle-Up — Stage 3 (Explosive pull-ups (chest to the bar))

Stage goal: 10 Explosive pull-ups (chest to the bar) ➔ Transition to Stage 4
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: Muscle-Up — Stage 4 (Negative Output by Force (5 sec))

Stage goal: 10 Negative Output by Force (5 sec) ➔ Transition to Stage 5
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: Muscle-Up — Stage 5 (Transition phase (Low bar))

Stage goal: 10 Transition phase (Low bar) ➔ Transition to Stage 6
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: Muscle-Up — Stage 6 (Exit by Force (Kipping))

Stage goal: 10 Exit by Force (Kipping) ➔ Transition to Stage 7
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: Muscle-Up — Stage 7 (Exit by Force (Strict, with rubber))

Ultimate Goal: Full Element Mastery (Muscle-Up)
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Progression Map: Muscle-Up

  • Stage 1 ➔ 2 Transition standard
    10 Australian Pull-ups ➔ 1 Pull-up (With thick rubber)
  • Stage 2 ➔ 3 Transition standard
    10 Pull-up (With thick rubber) ➔ 1 Explosive pull-ups (chest to the bar)
  • Stage 3 ➔ 4 Transition standard
    10 Explosive pull-ups (chest to the bar) ➔ 1 Negative Output by Force (5 sec)
  • Stage 4 ➔ 5 Transition standard
    10 Negative Output by Force (5 sec) ➔ 1 Transition phase (Low bar)
  • Stage 5 ➔ 6 Transition standard
    10 Transition phase (Low bar) ➔ 1 Exit by Force (Kipping)
  • Stage 6 ➔ 7 Transition standard
    10 Exit by Force (Kipping) ➔ 1 Exit by Force (Strict, with rubber)
  • Stage 7 ➔ 8 Transition standard
    10 Exit by Force (Strict, with rubber) ➔ 1 Exit by Force (Strict)
  • 🏆 Final Full Element Mastery: Muscle-Up
© 2025 Honcharuk Oleksandr
Copy link Back