Muscle Up Mastery

Name: Muscle Up Mastery
Rating: 4.9 (5 reviews)

Master your first muscle up!!

Created byHiramatsu Daisuke

Last updated 12/2025

English

What you'll learn

How to Muscle up step by step
Body control
Calisthenics skill
Advanced strength

Course content

93 sections • 408 lectures • 4h 9m total length

Welcome to the muscle up program!0:35
Master the muscle up through a comprehensive calisthenics program for beginners and improvers. Rely on proper warm-ups to protect shoulders, elbows, and wrists and avoid injuries.
2 types of muscle up0:35
Master two muscle up styles: the kipping muscle up uses leg momentum to rise above the bar, while the clean muscle up minimizes leg momentum and is the ultimate goal.
Common mistakes1:07
The elements of muscle up0:40
Develop pulling power, pushing power, and technique to perform a muscle up. Learn to pull above the bar and push to the top, with technique covered in level two.
About Program Levels0:56
Explore a three-level muscle up program: level one for those who can't do ten dips, level two focuses on technique, and level three builds explosive strength for cleaner muscle ups.

Swing/Momentum1:56
Master the muscle up by building swing and momentum. Start from a step back under the bar and stay relaxed, using a ground guide to practice the move.
Transition/Jump muscle up1:07
Explore transitions in muscle ups by practicing the transition moment with a jump muscle up on a low bar, feet behind the line, using leg power for safe reps.
Kipping0:40
Master kipping by swinging and pulling your knees toward your body. Combine pulling your knees toward your body with pulling with your arms to generate momentum and scale the bar.

Warm up 11:10
begin with warm up 1 in the muscle up mastery course to prepare the body for muscle up practice.
Warm up 21:18
focus on warm up 2 in the muscle up mastery course, presenting the essential warm up concepts for learners pursuing muscle up mastery.
Pull up ( 8 reps X 3 sets )0:22
Develop pull ups with 8 reps x 3 sets to progress toward muscle up mastery.
Dips ( 8 reps X 3 sets )0:22
Perform dips for 8 reps across 3 sets as part of the muscle up mastery course.
Australian pull up ( 8 reps X 3 sets )0:26
Master the australian pull up with eight reps for three sets, as part of the Muscle Up Mastery course.
Push up ( 8 reps X 3 sets )0:25
Perform push-ups for 8 reps across 3 sets to advance in the Muscle Up Mastery course.
Hanging knee raise ( 8 reps X 3 sets )0:25
Perform hanging knee raises for 8 reps across 3 sets to build core strength as part of muscle up mastery.

Warm up 11:10
Warm up 21:18
Pull up ( 9 reps X 3 sets )0:22
Practice pull ups in a 9 reps x 3 sets format as part of muscle up mastery.
Dips ( 9 reps X 3 sets )0:22
Australian pull up ( 9 reps X 3 sets )0:26
Master the Australian pull up by completing 9 reps for 3 sets within the muscle up mastery course.
Push up ( 9 reps X 3 sets )0:25
execute push-ups in a 9 reps x 3 sets routine as part of muscle up mastery.
Hanging knee raise ( 9 reps X 3 sets )0:25
Learn the hanging knee raise through 9 reps x 3 sets as part of muscle up mastery.

Warm up 11:10
Warm up 1 sets the stage for muscle up mastery by focusing on a practical warm-up sequence.
Warm up 21:18
Explore warm up 2, a focused routine to prepare the body for muscle up training and advance your mastery.
Pull up ( 10 reps X 3 sets )0:22
Execute pull ups at 10 reps for 3 sets to practice the movement pattern and advance toward muscle up mastery.
Dips ( 10 reps X 3 sets )0:22
Australian pull up ( 10 reps X 3 sets )0:26
Practice the Australian pull up in a 10 reps x 3 sets format to build strength as part of the Muscle Up Mastery course.
Push up ( 10 reps X 3 sets )0:25
Hanging knee raise ( 10 reps X 3 sets )0:25
Master the hanging knee raise by performing 10 reps for 3 sets to strengthen your core and grip, a key building block in the muscle up mastery course.

Warm up 11:10
Warm up 21:18
Enhance performance in muscle up mastery by mastering warm up 2 to prepare the body for optimal training.
Pull up ( 11 reps X 3 sets )0:22
Master pull ups by performing 11 reps across 3 sets as part of muscle up mastery.
Dips ( 11 reps X 3 sets )0:22
Australian pull up ( 11 reps X 3 sets )0:26
Master the Australian pull up by performing 11 reps across 3 sets, as part of the Muscle Up Mastery course.
Push up ( 11 reps X 3 sets )0:25
Push up training focusing on 11 reps for 3 sets, as described in the muscle up mastery course, providing practical guidance for this exercise format.
Hanging knee raise ( 11 reps X 3 sets )0:25
Master the hanging knee raise by performing 11 reps across 3 sets for the Muscle Up Mastery course.

Requirements

Pull up bar
Low pull up bar
Resistance band
Motivation

Description

Hello, I'm Daisuke Hiramatsu.

Do you want to know how to master the muscle up in just a few months? I'd like to introduce you to my new program, "Muscle Up Mastery".

In this program, I provide a step-by-step guide to effectively achieve the muscle up. From the basics to advanced techniques, you'll learn strategies and tips to ensure steady progress.

Why This Program?

While many trainees attempt the muscle up, few truly understand the intricacies and nuances that lead to flawless execution. This program isn't just a series of exercises; it's a comprehensive roadmap designed to transform your approach to the muscle up, from understanding its biomechanics to mastering its technique.

What Sets This Program Apart?

The combination of my personal experience, a deep understanding of body mechanics, and a passion for teaching culminates in a course that's both effective and engaging. I've distilled years of learning and teaching into a concise program, ensuring you don't just perform a muscle up, but truly master it.

Embark on a transformative journey that goes beyond just a physical exercise. The muscle up is not only a testament to one's physical prowess but also a symbol of dedication, perseverance, and growth. With me by your side, you're not just learning a move; you're adopting a mindset.

Let's redefine limits and soar to new calisthenic heights together!

Who this course is for:

For those who want to learn calisthenics skill
For those who complete beginner calisthenics course
For those who want to learn body control

Muscle Up Mastery

What you'll learn

Explore related topics

Course content

Introduction5 lectures • 4min

Techniques3 lectures • 4min

Level1 : Week1 - Day17 lectures • 4min

Level1 : week1 - day21 lecture • 1min

Level1 : week1 - day37 lectures • 4min

Level1 : week1 - day41 lecture • 1min

Level1 : week1 - day57 lectures • 4min

Level1 : week1 - day6, 71 lecture • 1min

Level1 : week2 - day17 lectures • 4min

Level1 : week2 - day21 lecture • 1min

Requirements

Description

Who this course is for: