Free Muscle Up Program Training Details

Here's the nitty-gritty of the programming - aka the sets, reps, intensity and how to progress.

• The program alternates between two accumulation phases (8 weeks total) and an intensification phase (4 weeks), looping back, but starting again with new targets.
• I use RPE (rating of perceived exertion) and RIR (reps in reserve) to determine the weights. I'll leave a description below about RPE/RIR if you haven't heard about these before.
• Aim to increase weight by 1-2.5kg/2.2-5.5lbs per week and decrease the reps by 1.
• In the last week if I want to, I'll swap the sets of 2 reps for 1 to test where my max's are at!

Take Deloads For Long Term Progress

Each week aim to increase weight by 1-2.5kg/2.2-5.5lbs per week and decrease the reps by 1.

Every 4-6 weeks take a deload week. This isn't a “rest” week where you don't train, it's a week where we intentionally reduce intensity to allow recovery, prevent burnout/overload, and create longer lasting sustainable gains.

Perform a 2/3 intensity. E.g. If you normally do 3 sets, do 2. Pick weights and reps that aren't easy, but are doable, you shouldn't be near failing any reps. When you finish your workout, you should be feeling like “is that it”?

Take deload weeks proactively, not reactively. The idea is to get the recovery in before the body is desperate for it.

Personally, I take deload weeks every 4th week.

Here's an extra little tip for maximizing your progress with banded muscle ups.

At the beginning of each session before my strength work when fresh, I aim for 2x2 reps, RPE 6-8, with a band that allows me to perform the reps with good form, BUT is still challenging.

To progress weekly, I aim to refine my technique by focusing on making the reps more strict. Throughout a training block, If I can consistently achieve 2x2 with strict form, I know I'm ready to decrease the thickness of the band.

The 4th week of every block is a deload week - this is when I will practice my bodyweight attempts (This is when I attempted and achieved my first ever muscle up).

What Is RPE?

⚖️ RPE/RIR:
The RPE Scale (Rating of Perceived Exertion) and RIR (Reps In Reserve) are subjective measures to determine the weight for weighted chin-ups and dips exercises. Combining RPE and RIR allows for better intensity management during a session, based on your energy levels and how you feel.

⚖️ RPE/RIR SCALE:
11 | Failure
10 | 0 reps left in the tank, Absolute true max
9.5 | 0 reps in the tank, but not true max
9 | 1 rep left in the tank for sure
8.5 |2 reps left in the tank, maybe 1
8 | 2 reps left in the tank for sure
7.5 | 2 reps for sure, maybe 3 left in the tank
7 | 3 reps left in the tank for sure
6.5 | 3 more reps in the tank for sure, maybe 4
6 | 4 more reps in the tank for sure.
5 | 5 More reps in the tank for sure.

It will take time and practice to accurately determine your RPE/RIR, but it's a very valuable skill to build and will help you take your gains to the next level!