Downloadable PDF program · by Wes Hendricks, DC
Muscle Up Development Program
Are you looking to get your first strict ring muscle up? Or make your strict muscle ups better?
This program was designed for you.
It is a downloadable PDF program. You download one PDF file, open it on your phone, tablet or computer, and tap the video link next to any exercise to watch a demo.
32 sessions
over 16 weeks
2 days a week
on top of your normal training
55 pages, downloadable, for any device
Video
demo and tutorial for every exercise
The program is a PDF. Here it is on a tablet and a phone.
A word from Ryan
The Muscle Up Development Program was written by Wes Hendricks, DC, and we publish it here at Movement Fix. Wes is a chiropractor, human performance and movement specialist, and athlete. He has coached thousands of people into getting and improving their muscle ups, and he has competed multiple times at the CrossFit Regionals as an individual. Here is his own welcome to the program.
Ryan DeBell, MS, DC
Founder of Movement Fix
A note from Wes
I'm a trained sports chiropractor and have worked with thousands of functional fitness athletes helping them develop their body weight skills.
Unfortunately, when most people approach muscle up training, they have no plan and it mainly consists of failed attempts at a muscle up.
This program is a real plan, the one you need to develop your muscle ups the right way, by developing the strength, movement capacity, and skill needed without tricks.
I hope you enjoy this program and have great success!
Wes Hendricks, DC
Author of the Muscle Up Development Program
Who it's for
Who this program was designed for
This program was designed for people who want strict ring muscle ups: their first one, or better ones.
You want your first strict ring muscle up
You do not need to have muscle ups before you start. The program progresses you step by step toward one.
You have a couple and want more
If you already have a couple, it will dramatically improve your strength to do even more.
You want them strict, without tricks
It builds the strength, movement capacity and skill for a strict muscle up.
Good to know
Minimum entry. As the minimum entry, we recommend you can do 3 chest to bar chin ups and 3 strict ring dips.
This program is not designed to treat injuries. Injuries and medical conditions should be evaluated and treated by your doctor. Never exercise into pain.
What you'll gain
The three big components you need in a muscle up program
If you are trying to improve your muscle ups and aren't training these three things methodically, it will be challenging to get the results you are looking for.
1
Grip
Grip is a limiter to many people's muscle ups. That's why we train grip throughout our program.
2
Shoulder Strength
To build great muscle ups you must build stronger shoulders.
3
Muscle Up Specific
You must train muscle up specific strength, skill, and accessories to master this movement.
4
A step-by-step path
The program has 4 phases over 16 weeks, and each phase builds on the one before.
5
Know when you are ready to move on
Each new phase has entry requirements. If you do not meet them, you repeat the phase.
6
Train smarter and safer
It lays out how to train smarter, to build the right muscular balance and connective tissue strength while reducing your chance of injury.
Inside the PDF
Here is an inside look
One PDF file, 55 pages, 32 sessions. This is what is in it.
1
Welcome, rules and how to use the PDF
A welcome from Wes, six rules, the training schedule, how to read a session (tempo, rep ranges), how to use the PDF on a phone, computer or printed, common questions (including how to set up a false grip), and the equipment list.
PDF pages 2-14
2
32 training sessions in 4 phases
Sessions 1-8, 9-16, 17-24 and 25-32, two sessions to a page. Each has a check box, its exercises with a Demo and a Tutorial link, and a notes box. Entry requirements come before each new phase.
PDF pages 15-38
3
Coaching notes
15 exercises, one page each: the equipment, step-by-step instructions, common errors and extra notes.
PDF pages 40-55
A real page of the PDF: the training schedule.
A real page of the PDF: a coaching note.
How you will progress
4 phases, each one building on the last
Every session in a phase is the same workout, so a phase is one workout done 8 times. The PDF says why: your body will become better at whatever you do over and over again.
Phase 1
SESSIONS 1-8
- False grip strength
- Muscle up patterning
- Beginning shoulder extension position
- Rotator cuff strengthening for internal and external range of motion
Phase 2
SESSIONS 9-16
- Continue false grip strengthening
- Continue shoulder extension mobility
- Continue building rotator cuff strength
- Advancement of muscle up specific technique and strength
Phase 3
SESSIONS 17-24
- Continue false grip strengthening
- Advancement of shoulder extension
- Continue building rotator cuff strength
- Advancement of muscle up specific technique and strength
Phase 4
SESSIONS 25-32
- Strict muscle up work and patterning
- This phase depends on your abilities
How a session works
Every session shows you what to do, and links to the video
Each session lists its exercises in cycles, with the reps or time for each. Every exercise has a Demo link and a Tutorial link.
Demo videos are short videos showing the exercise. Tutorial videos are a full explanation.
It is written for 2 days a week, layered on top of your current programming. We recommend Day 1 and Day 4, with the other days off.
This is a real page of the PDF: Sessions 1 and 2.
Check it off
Each session has a check box next to its title. Tap it to mark your progress.
Write your notes
Each session has a notes box, so you can write down training notes.
Tap to watch
Tap the Demo or the Tutorial link to open the video for that exercise.
Can I see a sample? Absolutely!
Watch a sample from Phase 1, 2 and 4
These are the same video demos and tutorials that are linked in the PDF. Press play on any of these.
Delivered as a PDF
A PDF you can use anywhere
We deliver this program to you as a PDF, so it is easy to open and use on any device. After you buy, you get an email with a download link.
The program comes as a PDF that you can fill in with training notes, check off sessions, and tap video links to full video tutorials and short video demos.
- On your phone (the best way). The free Adobe Acrobat app on iPhone and Android lets you check off sessions and take notes
- On a laptop or desktop. Use any PDF reader; Adobe Acrobat is recommended
- Printed. Print it and write your notes by hand
- No login needed. Once you have the PDF you do not need to log in to use it
What you'll need
- Gymnastic rings
- Barbell
- Squat rack
- Weightlifting bench
- Dumbbells (5-20 lb)
- Weight plates (2.5-10 lb)
- PVC pipe or dowel rod
Some exercises also use a bench or box, and a spotter or friend (Phase 4, unless you can do 15 unspotted muscle ups in a session).
The PDF open on a phone.
Who made the program
Wes Hendricks, DC
Wes Hendricks, DC, is the author of this program. He is a chiropractor, human performance and movement specialist, and athlete.
Wes has coached thousands of people into getting and improving their muscle ups.
He has competed multiple times at the CrossFit Regionals as an individual.
Published by Movement Fix.
FAQ
Frequently asked questions
Is this an online course?
No. Muscle Up Development is a downloadable PDF program, not an online course. You download one PDF file and use it on your phone, tablet or computer (or print it). Next to every exercise in the PDF there is a link to a short video demo and a longer video tutorial, so you can see how to do it.
What is in the PDF?
The PDF is 55 pages. It has a welcome, the rules, the training schedule and how to read a session; 32 training sessions in 4 phases, with entry requirements before each new phase; and 15 pages of coaching notes with the equipment, instructions and common errors for each exercise. Every exercise has a Demo link and a Tutorial link.
Can I see a sample?
Absolutely! Press play on any of the sample clips above. They are the same videos that are linked in the PDF.
How do I get the program?
Right after you buy, you get an email with a download link. An account is also made for you on the site, where you can log in and download your programs any time. Use the PDF on a computer, tablet or phone (the free Adobe Acrobat app on iPhone and Android lets you check off sessions and write notes), or print it. Once you have the PDF you do not need to log in to use it.
Is this program for me?
Absolutely. You do not have to have a muscle up before starting: the program progresses you appropriately to getting one. If you already have a couple, it will dramatically improve your strength to do even more. It is designed to develop your muscle ups, whether you are starting with zero or with 10. You do need the minimum entry: 3 chest to bar chin ups and 3 strict ring dips.
Am I ready to start?
You are eligible to use this program if you can do 3 chest to bar chin ups and 3 strict ring dips.
How is this different from other programs?
This program consists of 32 training sessions that gradually increase in difficulty and complexity. Developing your strict muscle ups takes real work over a sustained period of time. We are realistic with expectations: this is not a fast process. We progress over 4 phases of training to train the muscular system, build connective tissue strength, and develop appropriate technique. Each phase has entry requirements to make sure you are progressing appropriately.
How often do I train, and is every session the same?
2 days a week, on top of your current training. We recommend Day 1 and Day 4, with the other days off. The only rule is that you don't do two days in a row from this program. Every session in a phase is the same workout, so a phase is one workout done 8 times. The PDF explains why: your body becomes better at whatever you do over and over again.
What equipment do I need?
Gymnastic rings; Barbell; Squat rack; Weightlifting bench; Dumbbells (5-20 lb); Weight plates (2.5-10 lb); PVC pipe or dowel rod. Some exercises also use a bench or box, and a spotter or friend (Phase 4, unless you can do 15 unspotted muscle ups in a session).
How do I set up a false grip?
The false grip is commonly performed incorrectly, so the PDF's Common Questions page links to a video that shows how to set it up. The exercises that use it also have their own Demo and Tutorial links.
Will it help with an injury?
This program is not designed to treat injuries. Injuries and medical conditions should be evaluated and treated by your doctor. Check with your doctor before you begin any new exercise program, and never exercise into pain: none of the exercises in this program should be painful.
What happens if I need help?
We're here for you! You can reach out to us via email at [email protected] with any questions and we'll make sure you're taken care of.
Do you offer refunds?
If you request a refund within 30 days of your purchase, you are eligible for a full refund. If you'd like, you can read our refund policy and see our refund process here.
Start Now on Your Muscle Up Journey
Ready to get started on your journey to developing your muscle ups?
- A downloadable PDF program (55 pages) for your phone, tablet or computer
- 32 sessions over 16 weeks in 4 phases, with entry requirements before each new phase
- A video demo and tutorial link for every exercise
- It's yours to keep. Download it any time from your account
$35.00
One-time payment · Digital download: PDF
30-Day Satisfaction Guarantee
If you request a refund within 30 days of your purchase, you are eligible for a full refund. How it works
Questions before you buy? Email [email protected].