Muscle-Up Program 5 (Dante Rivera)
Science Behind the Plan:
"The muscle-up requires a precise combination of pulling and pushing strength," says Dante. This specialized plan develops the specific strength and technique needed for smooth muscle-up execution. The program implements targeted exercises for the transition phase—the most challenging aspect of the muscle-up—while building comprehensive upper body strength.
6-Week Program:
Week 1-2: Muscle-Up Foundation
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Day 1: kkie! (back, back, biceps, chest, overall) - Pull/push focus
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8 reps × 4 sets per exercise with muscle-up preparation emphasis
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Day 2: tfhma (triceps, forearms, shoulders, arms, abs) - Transition strength
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8 reps × 4 sets per exercise
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Day 3: gpjqn (legs, traps, hips, quads, hamstrings) - Complementary work
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10 reps × 3 sets per exercise
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Total volume per week: =616 reps
Week 3-4: Muscle-Up Development
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Day 1: kkie! (back, back, biceps, chest, overall) - Pull/push focus
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6 reps × 5 sets per exercise with specific muscle-up progression drills
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Day 2: tfhma (triceps, forearms, shoulders, arms, abs) - Transition strength
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6 reps × 5 sets per exercise
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Day 3: gpjqn (legs, traps, hips, quads, hamstrings) - Complementary work
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8 reps × 4 sets per exercise
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Total volume per week: =620 reps
Week 5-6: Muscle-Up Mastery
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Day 1: kkie!a (back, back, biceps, chest, overall, abs) - Pull/push focus
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5 reps × 6 sets per exercise including full muscle-up practice
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Day 2: tfhma! (triceps, forearms, shoulders, arms, abs, overall) - Transition strength
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5 reps × 6 sets per exercise
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Day 3: gpjqn! (legs, traps, hips, quads, hamstrings, overall) - Complementary work
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6 reps × 5 sets per exercise
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Total volume per week: =690 reps