Three programmes. One path.
From your first pull-up to your first muscle-up, each one built on the last. Personalised to you, delivered here and as a PDF, with a coach on the other end. Pick where you are.
Beginner Strength
Unlock your first strict pull-up, your first dip and a proper push-up, plus a base of strength that makes everything after this easier.
- Nothing but a good attitude
- Zero pull-ups and zero dips is fine
- Pull-up bar, or a rack
- Gymnastic rings you can set low and high
- Resistance bands: thick, medium, light
- A bench or a box
- 1 strict pull-up, overhand
- 1 strict ring dip, rings to shoulders
- 10 clean push-ups, chest to floor
Intermediate Strength
Let's turn that 1 pull-up into 5 pull-ups and 5 dips, and while we're at it we'll introduce some transition drills so you can start unlocking a muscle-up.
- 1 strict pull-up, overhand
- 1 strict ring dip, rings to your shoulders
- 10 clean push-ups
- Pull-up bar, or a rack
- Gymnastic rings you can set low and high
- Resistance bands: medium and light
- A bench or a box
- Something to add 5 kg: a weighted vest, a dip belt, or a dumbbell between the feet
- 5 strict pull-ups, overhand
- 5 strict ring dips, rings to shoulders
- 10-second false-grip hang
The Ring Muscle-Up
You've got the pull-ups and the dips. Now let's turn that strength into your first muscle-up.
- 5 strict pull-ups
- 5 strict ring dips
- A 10-second false-grip hang
- Gymnastic rings you can set at different heights, with clear space behind you
- A box, 16 to 20 inches
- Resistance bands: thick, medium, light and thin
- Something to add weight: a dip belt, a vest, or a dumbbell between the feet
- A ring muscle-up. Kipping, strict, scrappy, beautiful. Any of them counts.
The full path
All three programmes together. Beginner through to your first muscle-up, one purchase, cheaper than buying them one by one.
Want me watching every rep?
If you're strong but stuck, a programme can't see what's going wrong. 1:1 coaching can.
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