Handstand and Muscle-up
Eight weeks of bodyweight skill for someone who already has pull-ups and dips: the handstand, the handstand push-up and the muscle-up.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Advanced
- Gear
- A pull-up bar (or rings), a set of parallel bars or a dip station, and a clear wall to kick up against.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Handstand
- Handstand 5 × 20 sec, at the wall
- Handstand Push-up 4 × 3
- Dip 3 × 8
- Single-Arm Push-up 3 × 3 each side
- L-sit 3 × 15 sec
Kick up to the wall, stack hips over shoulders, ribs in. Rest 90 sec between handstand sets.
Day 2 Bar
- Scapular Pull-up 2 × 8
- Muscle-up or Pull-up 5 × 2
- Pull-up 4 × 6
- Plyo Push-up 3 × 5
- Hanging Pike 3 × 5
Muscle-up: pull high and fast, then turn the wrists over the bar and press out. Pull-ups to the chest if not yet. Rest 2 min.
Day 3 Both
- Handstand 4 × 30 sec, at the wall
- Muscle-up or Pull-up 4 × 2
- Handstand Push-up 3 × 3
- Dip 3 × 10
- Hanging Leg Raise 3 × 8
Handstand and muscle-up first, while fresh. Stop any set the moment the shape goes.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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