Muscle Up Program

(3 customer reviews)


Get your first strict ring or bar muscle up!

By purchasing this program you are agreeing to the terms & conditions, privacy policy, and website disclaimer.


How long will it take me?

The program is designed for 3 days per week, about 45 min per workout, and about 8-10 weeks. Total length of the program may vary based on your current level/strength. The first week or two may take a little longer as you learn the exercises, but it should get faster as you learn the exercises and no longer have to watch the videos!

What makes this different than other muscle up programs?

In addition to working on drills and specific strengthening for muscle ups, this program includes generalized upper body strengthening. It will also include a few basic rotator cuff strengthening exercises to help with overall shoulder health throughout the program. This program will help you get your first strict ring or bar muscle up using a false grip technique.

What equipment do I need?

You’ll need access to a pull up bar or rings and big looped bands. If you need bands, I use Rubberbanditz 41″ bands (code LAURA10 gives you a discount). I recommend getting a 5-15 lb band for prehab/more isolated injury prevention exercises and then a heavier band or two based on your current strength.

Can I do this with my other program(s)?

You can add this to another lower body &/or core program, but I would recommend not performing another program at the same time that includes upper body work to allow proper recovery of your upper body for maximal strength gains! Remember recovery is just as important as your training to gain strength!  This can pair well with the Pistol Squat Program or Hip Prehab Program.

Will it be too hard or too easy for me?

You should be able to perform 8 strict pull ups and 8 strict bar or ring dips to do the program! It is designed to have some variability based on your current level (e.g. increased/decreased resistance/assistance, rep ranges, etc.). If you just got your first muscle up, you can also use this program to increase your upper body strength to increase your reps, but if you can already do 3-5 unassisted muscle ups with good form, it may be too easy for you. If you still have more questions, feel free to shoot me an email!

How does the program help with form and progression?

When you purchase the program you get access to the written program and detailed individual exercise videos. These videos go into common compensations and corrections for each exercise and have a written detailed description of the exercise, common error, and corrections. To ensure progressions, you are given rep ranges and a place to track resistance/assistance and the number of reps. The goal is to either decrease assistance, increase resistance, or increase the number of reps each time you perform a specific exercise! The program allows you to easily track this so you don’t have to remember what you did the last time!

How much is it?

$50 USD. I wanted to make a more accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email  with any questions you have!

3 reviews for Muscle Up Program

  1. Kate LeJeune

    I started Laura’s muscle up program in July 2022. So far, I am very pleased with the program and am psyched to continue with it as long as it takes. For reference, I’m a 56 yr old woman with a long training history, but after working sporadically for years now to do a muscle up using advice cobbled together from the internet, I’ve not succeeded. I greatly respect Laura’s approach to training, and I had already incorporated many of her instagram posts in my own training, so I trusted her when I bought my first-ever training program.

    After 7 cycles of Phase 1 during the 11 weeks since then, I have seen encouraging progress in several aspects. First, I feel much stronger. I have more explosive power in my pull, I’m seeing gains in tricep strength, and I have increased the reps/decreased the assistance for many of the exercises. Second, my shoulders feel GREAT! I was initially hesitant that this program might be “too much” for me, (despite meeting the pre-requisite skill level), and I was afraid I might get injured. It’s been the opposite: the exercises are so well balanced with antagonist training, that my shoulders have never felt more solid and healthy. Third, over time, I am learning more about body position, timing, and other movement-awareness aspects that I think are helping towards my muscle up goals.

    Having this structured program has really helped me be consistent, focused, and diligent. I train at home with my husband, but far from a gym or athletic community, so this program has been the a real boost for the psyche, especially during the beastly hot summer.

    At 56, I don’t know how much more I can improve, or if I will ever do a muscle up, but with this program, I’m confident that I can continue to work towards the goal. Thanks Laura – I’m a very satisfied customer!

    • paradigmofperfection

      Love that you’ve kept up with it, seen a lot of progress so far, and most importantly, feel great! Keep up the hard work and I can’t wait to hear more about your progress!

  2. Whitney Cox (verified owner)

    It is a great program and worth every penny. I truly appreciate that the questions I had were answered and it wasn’t simply a purchase this program and you’re on your own. I have nothing but positive things to say. It has made my ring muscle ups stronger and I am working towards the bar muscle up. I love that the exercises can be done on their own without working on muscle ups as well so it is well suited for all levels with the ultimate goal of the MU!

    • paradigmofperfection

      Thank you so much for your Review Whitney! I’m so happy you found value in the program and have been able to use it to make improvements in your muscle up!

  3. Cristina Paletta (verified owner)

    Love this program! I’ve been doing it for a few months and can definitely feel the progress. It’s so well balanced and trains the different components of a muscle up separately and together. It helped me identify which parts I’m weakest at so I could focus on them. It also has a lot of general shoulder strengthening exercises to help prevent injury. I’ve had a lingering shoulder injury for years and this program has helped it so much – my shoulders have never felt stronger! Love this program and excited to continue with it and get my muscle-up (hopefully soon)!

    • paradigmofperfection

      So happy you’re seeing progress with the program (and feeling better and stronger)! Keep up the hard work and can’t wait to hear when you get your muscle up!

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