Calisthenics 101

Muscle-Up Mastery is your dedicated path to achieving one of the most impressive milestones in calisthenics. This program breaks down the muscle-up step by step—building explosive pulling strength, powerful transitions, and smooth control over the bar. Whether your goal is your first muscle-up or cleaner reps, this program gives you the exact structure and drills you need to conquer the movement with confidence and proper technique.

In this program, you will:

• Build the explosive pulling power needed for a clean bar transition

• Master transition drills to glide from pull-up to dip with control

• Strengthen your core, grip, and dip power for full top-position stability

• Follow a clear step-by-step progression toward strict, clean muscle-ups

Required equipment: A pull-up bar and resistance bands (for transition drills, assistance, and overload).