Achieve Your First Muscle-Up
Our Muscle-Up Program is designed specifically to help you master this advanced skill while building incredible upper body strength.
What Will You Achieve?
Muscle-ups demand dedication and effort, and this program will guide you step-by-step to achieve your first muscle-up. With consistent practice, you'll unlock a challenging movement that showcases your hard work and progress.
Your First Muscle Up
Explosive Pulling Power
Strength and Technique
Strength and Confidence
Clean Muscle Up
Your First Muscle Up
Explosive Pulling Power
Strength and Technique
Strength and Confidence
Clean Muscle Up
Why The Muscle-Up is Worth The Effort
The muscle-up is more than just a flashy move -- it's a testament to your strength, skill, and dedication.
Start Free Trial TodayWhat Our Members Say
Elisabeth Mayrl
I am glad to have subscribed to Calixpert. It has already helped me make significant progress in just 4 weeks - the pull-up guide has turned one pull-up into 5 and my core stability is much better! The programmes are very well thought out and structured and are highly recommended for both beginners and advanced users. You also have the opportunity to get motivation from a very friendly community and exchange ideas. Malin and Daniel answer questions very quickly and offer very professional support. Once a week there is also the opportunity to have questions answered via video call. I can highly recommend Calixpert to anyone who is interested in calisthenics or simply wants a good balance to their daily work!
Lara Cavander
I absolutely recommend Calixpert to anyone interested in calisthenics. The structured programmes, expert coaching, and online community provide a safe and fun way to learn new skills and get stronger. Calixpert gives me access to a range of step by step guides, online group calls and specific individualised feedback. Malin and Daniel are approachable and responsive to questions, and always encouraging. I'm new to calisthenics and have really enjoyed the programmes and support over the last month. I've gained strength and confidence, and the structure gives me a clear roadmap for training that I can stick to now and in future.
Miles Rowe
My favorite new app really like the interactive style of mutual support from members and support from coaches. The leveling up keeps me engaged in the community area, which helps me to remember to work out.
Tiada
I've been following Malin on Instagram for a while now and came across her own program. I was struggling with a plateau in my progress so I decided to give her program a try and what can I say - I love it! It's so good to have a structured plan, explanatory videos and she responds so quickly. That's another thing I really appreciate: you can ask for advice and get help with individual problems and I asked for a student discount and guess what - Malin made it happen! In general, the price-performance ratio is incredible.
Magnus Hejdenberg
Here everyone can feel welcome regardless of their level of training. Encouraging and helpful forum, even get personal help. Training programms with instructional videos and layouts make so easy to understand. Well done Calixpert!
Marika Holgersson
I love it! At calixpert you feel welcome regardless your previous experience. Malin and Daniel is present, the reply quickly and give you personal advice and pepptalk! There is a various amount of programs and always something new going on. I can really recommend Calixpert to everyone that want to try or take there bodyweight training to the next level!
Mashael Saeed
I'm having a great time training. The exercises are great and the schedule is very suitable for me. Communication is great, as is her interest and quick response. The program is very clear and I see results quickly in my body. I am grateful that I train under a trainer like this.
Jose Arturo Palacios Uribe
The use of the platform is intuitive (meaning that the designed required a lot of time, effort and intelligence). The videos provide a clear, fast and thorough explanation of the exercises. And last but not least, the commitment of the coaches to answer our question as fast and in the best way possible.
Audrey Castelli
I am a calixpert member since few months and i love it! There is guides to start calisthenics as a beginner and guide to achieve several goals: pull up, handstand, l sit, mobility... with videos to Help you. Moreover, Malin is very present, you can send her videos or questions. She always answers, motives you, tells you how to improve yourself. I already see progress! Thanks!
Camilla Flefil
I've been part of this calisthenics community for 4 months now, and it's been amazing! In this short time, I've learned my first pull-up, gone from 1 to 5 pull-ups, and I'm so close to mastering the L-sit. What I love about this program is how clear and simple everything is. The workouts are straightforward, with great video instructions, and they're quick enough to fit into any schedule. The best part is how connected you feel to the coaches. They genuinely care about your progress, give solid feedback, and really engage with the community. It's been such a positive experience, and I highly recommend it to anyone looking to get stronger and learn new skills!
Malena Benitez
Calixpert is a fantastic resource for anyone wanting to level up their fitness and strength! Before finding Malin and Daniel's programs, I struggled to stay consistent in the gym and couldn't find workouts that matched my abilities. Since starting their Female Calisthenics Beginner Course, I've seen a huge improvement in my strength and even lost weight. I'm looking forward to tackling more advanced skills like the L-Sit and Pull-Up with their guidance. But what I love most is the supportive community they've built. They're always ready to answer questions and give workout advice.
Erika Saldarriaga
I discovered Calixpert through Malin's Instagram, and it's been an amazing journey! Their guidance has helped me learn so much about calisthenics. The training programs are clear, well-structured, and super effective. Whether you're a beginner or looking to level up your skills, Calixpert is worth it. I highly recommend it!
Valerie
I am really happy with my Calixpert subscription. I was a complete beginner when I first joined, a couple of months ago, and I am already seeing progress. I like the way classes are built, easy to follow and organized! I would definitely recommend Calixpert to anyone!
Felina Schjoedt
Let me put this way: after following this program for only three weeks, I did my first ever 3 chin-ups-in-row!! This is the BEST platform if you want to learn calisthenics. No doubts. You'll have a ton of different programs (including warm-ups and wrist routines) and an amazing community with love and support. I can always ask Malin and Daniel if I have any doubts or concerns about anything in the programs. Always fast response also.
Clarissa Minshull
Exceptional teamwork! Malin and Daniel have made calisthenics so achievable, especially for True Beginners through to pro enthusiasts! The membership has amazing value, personalized coaches support, weekly community video meetings, many long-term and short-term programs, super active community, and more! The members they have attracted are all kind and supportive! Any skill you want to learn or progress in, you'll find the building blocks you've needed at Calixpert!
Iane Gomes
I joined Calixpert with the goal of doing my first pull up. I didn't know how to start or what workout would be the most effective. The pull up guide in their platform is great, effective, and easy to navigate. I finally achieved my first pull up after a consistent 50 days!!!!
Harley Phillips
I truly have nothing but great things to say about Calixpert! Malin and Daniel are fantastic coaches and inspiring athletes! They take the time to help everyone and respond as soon as they can. I also love that we can talk to other members of the community for feedback/support! The programs themselves are phenomenal and I am quickly seeing strength progressions into week 3 of my training!
Why Choose This Muscle-Up Program
The muscle-up is not just about strength; it's about combining technique, power, and control. That's why our program takes a holistic approach, focusing on both the strength and skills needed for success. Each week, you'll follow guided routines that include clear instructions, workout plans, and expert tips to avoid common mistakes.
While learning the muscle-up, you'll also develop pulling power, explosive strength, and stability that will benefit other calisthenics movements in the future.
What's Included In The Program
Our Muscle-Up Training Program is a 6-week journey designed for people who already meet the strength baseline of 10 pull-ups and 10 dips.
Step-by-Step Guidance
Detailed workout plans with video instructions for every exercise.
Technique Mastery
A dedicated focus on muscle-up form to ensure proper execution.
Progressive Overload
Weekly progressions to build strength and refine your skills.
Supportive Community
Access to fitness experts who can answer your questions and provide personalized tips.
Adaptable Training
This program can be added to your existing routine without overloading your schedule.
Step-by-Step Guidance
Detailed workout plans with video instructions for every exercise.
Technique Mastery
A dedicated focus on muscle-up form to ensure proper execution.
Progressive Overload
Weekly progressions to build strength and refine your skills.
Supportive Community
Access to fitness experts who can answer your questions and provide personalized tips.
Adaptable Training
This program can be added to your existing routine without overloading your schedule.
Who Is This Program For
Whether you've tried and failed before or are starting fresh, this program is designed to help you finally achieve your first muscle-up.
This program is perfect for individuals who:
- Can do at least 10 pull-ups and 10 dips.
- Want to move beyond basic pulling exercises like pull-ups.
- Are ready to build explosive upper body strength and control.
- Need structured guidance to avoid mistakes and make steady progress.
One Click Away To Master Calisthenics
Everything you need to start with Calisthenics
What You Need To Get Started
This program requires minimal but essential equipment to ensure you can complete the exercises safely and effectively.
Start Free Trial TodayPull Up Bar
A high pull-up bar for explosive pulling movements.
Low Straight Bar
A straight low bar for dips and transitions.
Resistance Band
A resistance band to assist with progressions.
Dip Belt
A dip belt to add weight and build strength as you progress.
Muscle Up Program
The muscle-up is more than just a flashy move -- it's a testament to your strength, skill, and dedication. Mastering this skill will give you:
What you will achieve:
- Your first bar muscle up
- A significant boost in upper body strength.
- Improved pulling and pushing coordination.
Ready to Achieve Your First Muscle-Up?
Our Muscle-Up Training Program is your ultimate guide to mastering this iconic calisthenics skill. With expert guidance, detailed workouts, and a supportive community, you'll finally break through your limits and achieve something truly amazing.
Start Free Trial TodayGot any questions?
Yes, you need to be able to do 10 pull-ups and 10 dips before starting the program. These exercises build the strength needed to progress safely.
Most people can achieve their first muscle-up in a few weeks to a few months, depending on how often they practice and their current strength level.
You'll need:
- A high pull-up bar
- A straight low bar
- A resistance band
- A dip belt
This equipment is essential for completing the workouts in the program.
The program focuses on strict muscle-ups, which build strength and control.
Yes! The program is designed to address common mistakes and build the strength and technique you need to succeed.
Absolutely. The program has clear steps to help beginners and those close to achieving a muscle-up improve steadily.
You'll train 3 times per week. The program is push-and-pull dominated, meaning it heavily focuses on upper body pushing and pulling movements.
The program builds explosive pulling strength, core stability, and grip strength. These are key for achieving a muscle-up and improving overall fitness.
The program is focused on bar muscle-ups. However, the strength and skills you gain can also help with ring muscle-ups. If you're specifically interested in ring muscle-ups, we offer a separate program designed to help you master them.
If you meet the baseline strength requirements ( 10 pull-ups and 10 dips ), the program is perfect for beginners aiming for their first muscle-up. It provides step-by-step guidance to make progress manageable and rewarding.
Learn More About The Muscle Up
What is a muscle-up?
A muscle-up is a combination of two movements: a pull-up and a dip. It starts with a pull-up, where you lift your body until your chest is above the bar or rings. From there, you transition your chest forward and push into a dip to fully extend your arms at the top. This skill requires a mix of strength, explosiveness, and coordination. It’s often seen as a milestone in calisthenics because it shows you can handle your body weight with power and control.
How strong do I need to be to do a muscle-up?
To have a solid foundation for muscle-ups, you should aim for:
- Pull-ups: 8-10 strict reps where you pull your chin above the bar with good form.
- Dips: 8-10 reps on parallel bars or rings, where you lower your chest below your hands and press back up.
These benchmarks ensure your pulling and pushing muscles are strong enough to handle the demands of the muscle-up. If you’re not there yet, focus on improving these two movements before jumping into muscle-up practice. Building this strength base helps prevent injury and frustration during training.
What muscles does the muscle-up work?
The muscle-up is a compound exercise, meaning it engages several muscle groups at once. Here’s a breakdown:
- Pulling phase: The back (lats and traps) and biceps work hard to pull you up.
- Transition phase: The chest and shoulders help as you move your body over the bar or rings.
- Dipping phase: The triceps, chest, and shoulders push you into the top position.
- Core: Stabilizes your body throughout the entire movement, especially on rings where balance is harder.
This exercise is great for building upper body strength and coordination, making it a favorite for calisthenics athletes.
Is it better to start with bar or ring muscle-ups?
For beginners, the bar muscle-up is usually the better starting point. A fixed bar provides stability, so you can focus on building strength and perfecting your pulling and transition phases without worrying about balance. Ring muscle-ups are more advanced because the rings move, requiring extra stability from your shoulders and core. Once you’ve mastered the bar muscle-up, transitioning to rings becomes easier because you’ll already have the strength and technique.
What’s the difference between a strict muscle-up and a kipping muscle-up?
- Strict muscle-up: This version relies on pure strength and control. You pull yourself up with no momentum, making it slower but great for building raw power and stability.
- Kipping muscle-up: This uses momentum from your hips and legs to help you "swing" into the movement. It’s faster and less strength-intensive but requires good coordination and timing.
If your goal is to build strength, focus on the strict version. If you’re aiming for a dynamic, functional skill or training for CrossFit, the kipping muscle-up may be more practical.
Why can I pull up high but can’t get over the bar?
This happens because the transition phase is the most challenging part of the muscle-up. Many people can pull to their chest but struggle to move their elbows over the bar. To fix this:
- Practice pulling as high as possible, aiming for your chest or waist.
- Use band-assisted muscle-ups to work on the transition with less resistance.
- Try negative muscle-ups, where you start at the top and slowly lower through the transition to build strength and control in that phase.
Improving your pulling height and practicing the transition directly will help you bridge this gap.
How do I build explosive strength for a muscle-up?
Explosiveness is key to muscle-ups, especially in the pulling phase. To develop it:
- Chest-to-bar pull-ups: Focus on pulling as high as possible, aiming for your chest or waist.
- Explosive pull-ups: Add speed to your pull-ups, trying to lift yourself quickly with power.
- Clapping push-ups or plyometric exercises: These build overall explosiveness in your upper body.
- Use weighted pull-ups to build strength, then practice explosive pull-ups without the weight.
- Consistent practice with these techniques will increase your power, making the muscle-up easier.
What are the most common mistakes when trying a muscle-up?
- Not pulling high enough: If your pull-ups stop at chin level, you won’t have enough height for the transition. Practice pulling to your chest or higher.
- Skipping transition practice: The pull-up and dip are important, but the transition is the unique challenge of the muscle-up. Drills like negatives or band-assisted reps can help.
- Relying too much on swinging: While some momentum is fine, overusing it can prevent you from building the strength needed for strict muscle-ups.
- Weak core: Your core helps stabilize your body during the movement. A weak core can make the motion wobbly or inefficient.
- Avoid these mistakes by focusing on each phase of the muscle-up individually.
How long does it take to learn a muscle-up?
The time it takes varies depending on your starting strength and consistency.
- If you already have strong pull-ups and dips, you might learn your first muscle-up in 4-6 weeks with focused practice.
- If you’re building up your strength, it could take several months.
- The key is consistent training, working on your pulling strength, transition drills, and overall technique.
Can I learn a muscle-up if I’m not very strong or just starting out?
Yes, but you’ll need to focus on progressions that build your strength and skill step by step. For example:
- Start with band-assisted muscle-ups to practice the full movement with support.
- Work on explosive pull-ups to build power.
- Practice dips and transition drills to get comfortable with each phase of the muscle-up.
Even if you’re new to fitness, consistent practice with progressions will help you build the necessary strength and coordination over time.