www.attitudestrengthandconditioning.com.au

“5 Week Muscle Up”

Firstly, this program is not a Pull-up or Dip strength program. It is assumed you have a Pull-

up and Dip (strict or kipping) all sessions will be body weight based and have no assistance

exercisers such as banded dips and pull-ups but scaling options will be provided.

Main goal is a Ring Muscle up from a bent arm start position using the false grip.

The program is Monday to Friday and can be incorporated into any other training cycle you

might be on and even if you already have a muscle the program will help, each session

should take no longer then 30min to complete just use it as a warm-up or cool down.

For daily video updates on exercises and scaling options visit the ASC website or

@attitudestrengthconditioning on Instagram

Monday Tuesday Wednesday Thursday Friday Saturday

Strength Skill/Transition/ Assistance exercises

Strength Skill/Transition/ Assistance exercises

Rest Strength

PLEASE NOTE THAT IF YOU INTEND TO USE THIS PROGRAM YOU DO SO AT YOUR OWN

RISK. ALL CONTENT IS OWNED BY ASC AND IF USED CREDIT MUST BE GIVEN.

Week 1 – Day 1 – Monday

Video Demo - https://www.youtube.com/watch?v=WECn5uPxbLs

1)

Strict Ring Dip 3x12reps

*Slow controlled movement, DEEP Dip (Shoulder or bicep MUST touch at the bottom or

EVERY rep or you’re wasting your time) Partition reps however, If you hit failure on the

concentric scale to eccentrics for every rep with at least a 5sec eccentric, rest as needed

between sets.

2)

Ring Support 3x20sec

*Legs together, point toes, squeeze quads, butt tight, tummy tight, keep rings in tight and

trace the body, scale to bar support or have a buddy hold you and the rings in tight from

behind. Scale up option is to have a buddy “push you around” to engage more muscle and

work on stability, rest as needed between sets, try turning rings out for added challenge

3)

L-sit 3x20sec

*Perform supported by parralettes, if you have no parralettes use 4x20kg weight plates

each side or use your imagination, accumulate the 20sec if unable to go unbroken, rest as

needed between sets

Week 1 – Day 2 – Tuesday

Video Demo - https://www.youtube.com/watch?v=-3lHj08oxkE

1)

Catch Drill 3x12

*2sec hold each rep. Scale to keeping feet planted then elevate once completed transition

rather than catching dynamically, buddy assisted if needed, rest as needed between sets

2)

False Grip Hang 3x20sec

*Elbows tight, arms bent, scale to “row” style hold or seated leaning back on bench, rest as

needed between sets

3)

Hip Drive Drill 3x10 (while holding gym rings with false grip) *Rest as needed between sets

Week 1 – Day 3 – Wednesday

Video Demo - https://www.youtube.com/watch?v=GMhaJbzqOhY

1)

False Grip pull-up to sternum 3x12

*scaling option is seated banded ring pull to chest, rest as needed

2)

Tracer Drill 3x12

*Hands don’t leave chest, rest as needed

3)

Ring support with forward planch 3x12

*scale to knees, rest as needed

Week 1 – Day 4 – Thursday

Video Demo - https://www.youtube.com/watch?v=jc-pTPygMI4

1)

Hip drive drill 3x12

*Focus on explosive hips, hold for a 2 count for extra stretch, rest as needed

2)

Low ring transition 3x12

*Start with hips extended and in a bridge support, aggressively sit-up and drive head

forward landing in bottom of dip, use legs and arms for dips as main focus is on the

transition, rest as needed

Week 1 – Day 5 – Friday

Rest Day

Week 1 – Day 6 – Saturday

Video Demo - https://www.youtube.com/watch?v=nWt-9G8qcEw

30 minute muscle up practice, scale as needed (see below video for scaling options)

-Bent arm false grip "Legit" -Seated band transition -Low rings"Backpack" -High rings

"Backpack"

Week 2 – Day 1 – Monday

1)

Strict Ring Dip 3x10reps

*Slow controlled movement, DEEP Dip (Shoulder or bicep MUST touch at the bottom or

EVERY rep or you’re wasting your time) Partition reps however, If you hit failure on the

concentric scale to eccentrics for every rep with at least a 5sec eccentric, rest as needed

between sets

2)

Ring Support 3x30sec

*Legs together, point toes, squeeze quads, butt tight, tummy tight, keep rings in tight and

trace the body, scale to bar support or have a buddy hold you and the rings in tight from

behind. Scale up option is to have a buddy “push you around” to engage more muscle and

work on stability, rest as needed between sets, try turning rings out for added challenge

3)

L-sit 3x30sec

*Perform supported by parralettes, if you have no parralettes use 4x20kg weight plates

each side or use your imagination, accumulate the 20sec if unable to go unbroken, rest as

needed between sets

Week 2 – Day 2 – Tuesday

1)

Catch Drill 3x10

*2sec hold each rep. Scale to keeping feet planted then elevate once completed transition

rather than catching dynamically, buddy assisted if needed, rest as needed between sets

2)

False Grip Hang 3x30sec

*Elbows tight, arms bent, scale to “row” style hold or seated leaning back on bench, rest as

needed between sets

3)

Hip Drive Drill 3x10 (while holding gym rings with false grip) *Rest as needed between sets

Week 2 – Day 3 – Wednesday

1)

False Grip pull-up to sternum 3x10

*scaling option is seated banded ring pull to chest, rest as needed

2)

Tracer Drill 3x10

*Hands don’t leave chest, rest as needed

3)

Ring support with forward planch 3x10

*scale to knees, rest as needed

Refer to Week 1 Video HERE

Week 2 – Day 4 – Thursday

1)

Hip drive drill 3x10

*Focus on explosive hips, hold for a 2 count for extra stretch, rest as needed

2)

Low ring transition 3x10

*Start with hips extended and in a bridge support, aggressively sit-up and drive head

forward landing in bottom of dip, use legs and arms for dips as main focus is on the

transition, rest as needed

Refer to Week 1 Video HERE

Week 2 – Day 5 – Friday

Rest Day

Week 2 – Day 6 – Saturday

30 minute muscle up practice, scale as needed (see below video for scaling options)

-Bent arm false grip "Legit" -Seated band transition -Low rings"Backpack" -High rings

"Backpack"

Week 3 – Day 1 – Monday

1)

Strict Ring Dip 3x8reps

*Slow controlled movement, DEEP Dip (Shoulder or bicep MUST touch at the bottom or

EVERY rep or you’re wasting your time) Partition reps however, If you hit failure on the

concentric scale to eccentrics for every rep with at least a 5sec eccentric, rest as needed

between sets

2)

Ring Support 3x45sec

*Legs together, point toes, squeeze quads, butt tight, tummy tight, keep rings in tight and

trace the body, scale to bar support or have a buddy hold you and the rings in tight from

behind. Scale up option is to have a buddy “push you around” to engage more muscle and

work on stability, rest as needed between sets, try turning rings out for added challenge

3)

L-sit 3x45sec

*Perform supported by parralettes, if you have no parralettes use 4x20kg weight plates

each side or use your imagination, accumulate the 20sec if unable to go unbroken, rest as

needed between sets

Week 3 – Day 2 – Tuesday

1)

Catch Drill 3x8

*2sec hold each rep. Scale to keeping feet planted then elevate once completed transition

rather than catching dynamically, buddy assisted if needed, rest as needed between sets

2)

False Grip Hang 3x45sec

*Elbows tight, arms bent, scale to “row” style hold or seated leaning back on bench, rest as

needed between sets

3)

Hip Drive Drill 3x8 (while holding gym rings with false grip) *Rest as needed between sets

Week 3 – Day 3 – Wednesday

1)

False Grip pull-up to sternum 3x8

*scaling option is seated banded ring pull to chest, rest as needed

2)

Tracer Drill 3x8

*Hands don’t leave chest, rest as needed

3)

Ring support with forward planch 3x8

*scale to knees, rest as needed

Week 3 – Day 4 – Thursday

1)

Hip drive drill 3x8

*Focus on explosive hips, hold for a 2 count for extra stretch, rest as needed

2)

Low ring transition 3x8

*Start with hips extended and in a bridge support, aggressively sit-up and drive head

forward landing in bottom of dip, use legs and arms for dips as main focus is on the

transition, rest as needed

Week 3 – Day 5 – Friday

Rest Day

Week 3 – Day 6 – Saturday

30 minute muscle up practice, scale as needed

-Bent arm false grip "Legit"

-Seated band transition

-Low rings"Backpack" -High rings "Backpack"

Week 4 – Day 1 – Monday

1)

Strict Tempo Ring Dip 3x6reps, 3sec down/2sec bottom/3sec up

*Slow controlled movement, DEEP Dip (Shoulder or bicep MUST touch at the bottom or

EVERY rep or you’re wasting your time) Partition reps however, If you hit failure on the

concentric scale to eccentrics for every rep with at least a 5sec eccentric, rest as needed

between sets

2)

Ring Support 3min

*Legs together, point toes, squeeze quads, butt tight, tummy tight, keep rings in tight and

trace the body, scale to bar support or have a buddy hold you and the rings in tight from

behind, rest as needed between sets, try turning rings out for added challenge

3)

L-sit 3min

*Perform supported by parralettes, if you have no parralettes use 4x20kg weight plates

each side or use your imagination, accumulate 60sec, rest as needed between sets

Week 4 – Day 2 – Tuesday

1)

Catch Drill 3x6

*3sec hold each rep. Scale to keeping feet planted then elevate once completed transition

rather than catching dynamically, buddy assisted if needed, rest as needed between sets

2)

False Grip Hang 3min

*Elbows tight, arms bent, scale to “row” style hold or seated leaning back on bench, rest as

needed between sets

3)

Hip Drive Drill 3x6 (while holding gym rings with false grip)

*Rest as needed between sets

Week 4 – Day 3 – Wednesday

1)

False Grip pull-up to sternum 3x6, 3sec up/2sec hold /3sec down

*scaling option is seated banded ring pull to chest, rest as needed

2)

Tracer Drill 3x6

*Hands don’t leave chest, rest as needed

3)

Ring support with forward planch 3x6

*scale to knees, rest as needed

Week 4 – Day 4 – Thursday

1)

Hip drive drill 3x6

*Focus on explosive hips, hold for a 2 count for extra stretch, rest as needed

2)

Low ring transition 3x6

*Start with hips extended and in a bridge support, aggressively sit-up and drive head

forward landing in bottom of dip, use legs and arms for dips as main focus is on the

transition, rest as needed

Week 4 – Day 5 – Friday

Rest Day

Week 4 – Day 6 – Saturday

30 minute muscle up practice, scale as needed

-Bent arm false grip "Legit"

-Seated band transition

-Low rings "Backpack" -High rings "Backpack"

Week 5 – Day 1 – Monday

1)

Strict Tempo Ring Dip 3x3reps, 3sec down/2sec bottom/3sec up

*Slow controlled movement, DEEP Dip (Shoulder or bicep MUST touch at the bottom or

EVERY rep or you’re wasting your time) Partition reps however, If you hit failure on the

concentric scale to eccentrics for every rep with at least a 5sec eccentric, rest as needed

between sets

2)

Ring Support 1min

*Legs together, point toes, squeeze quads, butt tight, tummy tight, keep rings in tight and

trace the body, scale to bar support or have a buddy hold you and the rings in tight from

behind, rest as needed between sets, try turning rings out for added challenge

3)

L-sit 1min

*Perform supported by parralettes, if you have no parralettes use 4x20kg weight plates

each side or use your imagination, accumulate 60sec, rest as needed between sets

Week 5 – Day 2 – Tuesday

1)

Catch Drill 3x5

*5sec hold each rep. Scale to keeping feet planted then elevate once completed transition

rather than catching dynamically, buddy assisted if needed, rest as needed between sets

2)

False Grip Hang 1min

*Elbows tight, arms bent, scale to “row” style hold or seated leaning back on bench, rest as

needed between sets

3)

Hip Drive Drill 3x5 (while holding gym rings with false grip)

*Rest as needed between sets

Week 5 – Day 3 – Wednesday

1)

False Grip pull-up to sternum 3x3, 2sec up/2sec hold /2sec down

*scaling option is seated banded ring pull to chest, rest as needed

2)

Tracer Drill 3x3, 2sec up/2sec hold /2sec down

*Hands don’t leave chest, rest as needed

3)

Ring support with forward planch 3x3, 2sec hold each planch

*scale to knees, rest as needed

Week 5 – Day 4 – Thursday

1)

Hip drive drill 3x6

*Focus on explosive hips, hold for a 2 count for extra stretch, rest as needed

2)

Low ring transition 3x6

*Start with hips extended and in a bridge support, aggressively sit-up and drive head

forward landing in bottom of dip, use legs and arms for dips as main focus is on the

transition, rest as needed

Week 5 – Day 5 – Friday

Rest Day

Week 5 – Day 6 – Saturday

30 minute muscle up practice, scale as needed

-Bent arm false grip "Legit"

-Seated band transition

-Low rings "Backpack" -High rings "Backpack"