Your first bar muscle-up. Then the next.
Beat swing, chest-to-bar pull, the turnover, the dip out - earned in that order.
14-DAY GUARANTEE - THE LOGBOOK IS THE RECEIPT. LOG TWO WEEKS; NOT RIGHT? REFUNDED.
Where you start
Chest-to-bar strength and the turnover, rehearsed low.
Cleaner turnover, less swing, more reps.
Linked sets. Stricter. Heavier.
Week one is written off where you actually are - the assessment or your primer log sets the entry point, and the program scales from there.
For you. Or not.
- You have solid strict pull-ups and the muscle-up keeps not happening
- You've got one or two ugly ones and want them clean and repeatable
- You have them and want linked, strict, heavier
- You don't have a strict pull-up yet - start with Program 01 (or its free primer); the pull comes first
- You want ring muscle-ups only - this program is built around the bar
Equipment & time
The shapes you'll own
- Beat swing
- Chest-to-bar pull
- The turnover
- Support + dip out
Every progression is earned. You move on when the position is owned - not when the calendar says so. That's how the skill sticks.
One rep. Twelve weeks. The flight path.
Swing timing and chest-to-bar pulling strength
The turnover - rehearsed low, then taken to height
Full reps on the bar, then linking them
Adjusted by what you log
You log every session in TrainHeroic - numbers and notes. Every Sunday an accredited Exercise Physiologist reads your week and rewrites the next one: the sets you missed, the note about the cranky elbow, all of it.
You get the Sunday Pulse - an email that proves your week was read: what you did, what changed, why, and one focus for the week ahead. Reply, and a human answers.
Tom - three sessions logged, and that second one was a grind: "shoulder tight on the negatives, cut it short." Good call. Your top set still moved - 4 strict at a clean tempo, up from 3 last week.
Because of that shoulder note, next week pulls the eccentric volume back 20% and adds two sets of controlled scap work before you pull. Nothing heavy lands on that shoulder until it's happy.
One focus this week: own the bottom of every rep. Dead hang, then pull.
- Chris (reply goes straight to me)
- Pull volume vs. turnover rehearsal, off where the miss lives
- Swing work, off what your videos and notes say
- Loading and regressions around anything that flares
- When you go above the bar - earned, not scheduled
Chris - Exercise Physiologist
Not an influencer with a resistance band. A university-trained, accredited Exercise Physiologist who has spent years coaching skill strength - and who reads every athlete's week personally before the program adjusts. When something hurts, a human looks at it, not an algorithm.
Everything in the program
- 12 weeks of programming in TrainHeroic, phased and tempo-coded
- Every week read and rewritten by an accredited Exercise Physiologist
- The Sunday Pulse - your week, read and explained in plain language
- Replies that land with a coach, not a ticket system
- Pause any time - remaining weeks never expire
- 14-day logbook guarantee
14-DAY GUARANTEE - THE LOGBOOK IS THE RECEIPT. LOG TWO WEEKS; NOT RIGHT? REFUNDED.
Questions people actually ask
What if I miss sessions?
The program adjusts - that's the whole point. Missing week 6 doesn't break weeks 7-12. And if life takes over, email us and we freeze your remaining weeks; they never expire.
Who actually reads my week?
An accredited Exercise Physiologist - a university-qualified human, not an algorithm. When something hurts, a person looks at it.
What app do I train in?
TrainHeroic. Your sessions, logging and notes live there; your invite lands right after checkout.
What happens right after I pay?
Three steps, about twenty minutes: a 4-minute intake (your days, your gear, anything that hurts), the TrainHeroic invite, and session one waiting in the app the next day.
How much time does it take?
It's listed above for this program - and it's built around the days you told us you can actually train.
I'm a total beginner - is this for me?
Especially. Foundation athletes make the fastest progress of anyone. Week one is written off your starting line, not someone else's.
What if it isn't right for me?
Log your sessions for the first 14 days and if it's not right, email us and the fee is refunded. No logs, no refund - the logbook is the receipt.
Why not just watch YouTube?
You can. YouTube can't watch you back.