Imagine embarking on a journey, not just any journey, but one that transforms you from a beginner to a muscle-up master. Along the way, you’ll pass through five key ranks: Preparation, Beginner, Intermediate, Advanced, and Master+Hero. There are 23 levels within these ranks, each representing a small, manageable step in your journey to muscle-up mastery. Carefully crafted to make your progress smooth, enjoyable, and effective.

Why So Many Levels?

Think of each level as a stepping stone, making sure the gap between where you are now and where you want to be is never too wide. There’s solid science behind this—small, gradual steps keep you motivated and help you get stronger without overwhelming your body. We’ve designed the program this way because we know that consistency and repetition are the true keys to mastering a skill. Changing your routine too often might sound exciting, but it’s consistency that brings real gains.

This is where the concept of periodization comes into play.

What is Periodization?

Periodization is a training strategy where your workouts are divided into phases, each with a specific focus. Instead of constantly changing exercises or routines, periodization involves sticking with a particular training plan for a set period, allowing your body to adapt, grow stronger, and avoid burnout or injury.

In our "Muscle-Up Mastery" program, each level represents a phase in this periodization process. By focusing on specific skills or strength areas for a few weeks before moving on, you give your body the time it needs to adapt and progress. This approach is essential for building lasting strength and skill.

Why Periodization Matters

Periodization matters because it respects the body’s natural process of adaptation. When you consistently repeat certain exercises or routines, your muscles, tendons, and nervous system get used to the demands placed on them. This adaptation leads to real, sustainable gains in strength and technique. On the other hand, if you constantly switch up your routine, your body never has the chance to fully adapt, which can slow down progress and even increase the risk of injury.

In simpler terms, periodization allows your body to get better at what it’s doing before moving on to the next challenge. It’s like mastering the basics before advancing to more complex tasks. By repeating certain exercises, you also build muscle memory, which is crucial for mastering complex movements like the muscle-up.

Estimating Each Periodization Phase

• Preparation Rank (Levels 0-5): 2-4 weeks per level. This phase is about laying the foundation—building the basic strength and mobility needed for muscle-ups. Repeating these foundational exercises helps ensure that your body is fully prepared for more advanced challenges.
• Beginner Rank (Levels 4-9): 3-5 weeks per level. Here, you’re building on your foundation, reinforcing strength and control through repetition. This phase might involve a bit more time to ensure your body adapts fully to the increased demands.
• Intermediate Rank (Levels 9-13): 4-6 weeks per level. Now, you’re starting to focus more on technique and power. The periodization here allows for steady improvement without overloading your system.
• Advanced Rank (Levels 13-17): 4-8 weeks per level. At this stage, you’re refining your muscle-up technique and building advanced strength. The longer periodization reflects the complexity of the movements and the time needed to perfect them.
• Master+Hero Rank (Levels 17-23): 4-8 weeks per level. These are the final stages where you perfect the muscle-up and introduce more challenging variations like weighted or ring muscle-ups. This phase requires focused repetition to master these advanced techniques.

Consistency and Repetition: The Keys to Mastery

Ultimately, the secret to mastering the muscle-up lies in consistency and repetition. While it might be tempting to constantly change your routine, true progress comes from sticking with a plan long enough for your body to adapt and improve. This structured, periodized approach ensures that every step of your journey is deliberate, measured, and effective, leading to real, lasting strength and skill.

How The Muscle-Up Mastery Program Works

As you start, you’ll take a quick test to find your perfect starting point. From there, you’ll journey through all the levels, each one with a specific goal. Achieve that goal, and you’re ready to level up—just like in your favourite videogame.

Each level in the "Muscle-Up Mastery"program includes three different training sessions, tailored to your current strength. These sessions are designed to be repeated until you achieve the specific goal for that level. You have the flexibility to choose the session that best matches your energy level on any given day. If you’re having a rough day, opt for the easier session to keep making progress without overexerting yourself. On days when you’re feeling strong, challenge yourself with the more advanced session to push your limits. This approach ensures that you stay consistent, steadily progressing towards mastering the muscle-up at your own pace. Each level focuses on a key area, with an introduction that explains its importance, serving as your roadmap to success.

The Ranks

• Preparation (Levels 0-5): Build your foundation—this is where it all begins.
• Beginner (Levels 4-9): Strengthen and refine the basics to prepare for bigger challenges.
• Intermediate (Levels 9-13): Start mastering the muscle-up technique and build power.
• Advanced (Levels 13-17): Push towards perfecting strict muscle-ups with advanced drills.
• Master+Hero (Levels 17-23): Achieve mastery, with bonus levels to challenge even the best.

As you move through the ranks, you’ll not only get stronger but also more confident, ready to take on the next challenge. Each level builds on the last, guiding you toward muscle-up mastery in a way that feels natural and achievable.

So, are you ready to start your journey? Let’s master the muscle-up together, one level at a time.