Survival Fitness Plan Blog/Show Notes/Master Muscle-Ups in Just 3 Weeks!

Master Muscle-Ups in Just 3 Weeks!

Master muscle-ups with our three-week guide! Unlock step-by-step techniques, targeted workouts, and expert tips to master this challenging move and unlock its power in no time! Elevate your fitness game quickly!

We will explore the myriad benefits of mastering muscle-ups, from enhanced upper-body strength to improved muscle coordination.

The episode unfolds with detailed, structured training plans, including a specialized three-week program, designed to empower you to achieve this advanced movement. We discuss the utility of resistance bands in muscle-up training and share invaluable tips to ensure your success.

Whether you are a fitness novice or a seasoned athlete, this episode is a reservoir of insights and practical advice, including mastering the false grip and generating the right momentum, aimed at helping you conquer the muscle-up swiftly and effectively.

Do you have what it takes to out-run, out-fight, and out-live the rest? Take on the Survival Fitness Plan to find out:

This podcast is available from most major podcast hosts, including Apple Podcasts and Spotify.


00:00:00 Introduction
01:50:05 Benefits of doing muscle ups
03:09:01 Training plans
03:31:79 Three-week training plan
07:42:46 Using resistance bands
10:50:88 My actual plan
14:45:47 Training tips
15:18:61 The false grip
15:40:00 Generating momentum
16:15:64 Closing

Your safety and those you care about are paramount. Don't wait until danger strikes; gear up with our 6-week Survival Fitness Plan Challenge now!


 Hi guys, Sam Fury here with another episode of the Survival Fitness Plan. The only program where you will train yourself to outrun, outfight, and outlive the majority of the world's population. So I did change, hopefully, the echo's not too bad. Oh, or not at all. But you might hear some noises. It's pretty noisy here in Santa Marta.

But you get to look at the picture, podcast, whatever. So just please excuse the background noise if it comes up. It's just what happens in South America. Today's episode is about how to do a muscle up in three weeks. It's a three-week training plan to do a muscle up. So why? Why am I talking about this?

All right. So first of all, first and foremost, being able to do a muscle up is important as an important strength goal in the survival fitness plan, because you want to be able to do it to To be able to escape your enemies, right, you need to climb over a wall, and it's a precursor to, not really a precursor, but it's even more advanced than being able to do a wall climb, a parkour wall climb, so, you want to train how to do a muscle up, and that's yeah, it's one of the goals and I'm in Santa Marta, so I've actually made it a personal goal, because I could do them I used to be able to do them, but I haven't trained them in such a long time, so then I, like, I tried to do one, because I just haven't had access to a bar that had enough roof clearance and enough stability to be able to do it, And I mean obviously not for years and years, but I just, I don't know, I just haven't tried to do it and now I'm trying to get back into it.

So I mean about a year ago I could do them and now I can't. So it's my personal goal that by the time I leave this place, which I'm here for another three weeks, I want to be able to do one. And I've got a pretty good head start because I can do like, I'm pretty good at pull-ups. Like I can just crack ten in a row of good ones, like proper ones.

So that should be enough strength for me to start doing muscle ups and I've bought some resistance, but anyway, we'll get into that.

 So let's, first of all, why do you want to do muscle ups apart from what I've already mentioned? So first of all, it's a very functional movement. All right.

So these are the benefits of muscle ups and they mimic actions we perform in every day, like pulling yourself up over a wall, climbing over an obstacle, all that sort of stuff. And all right. So that's mainly for the small fitness plan, right? Another thing that it does is it's a full-body workout almost, right?

It does your back, chest, arms, shoulders, core, it's, it's great. It's like one of them, I've always liked pull-ups if you can't do muscle-ups, at least do pull-ups or at least do hangs or whatever, do whatever you can, pull-ups are an awesome all-body exercise. The only thing it doesn't really do is your legs, I guess, but it does do, it's like awesome for your core, right, and then to do your legs, obviously we're doing sprints or whatever and we do some pop squats and stuff like that, pop squats, so your legs get taken care of, but the muscle ups are awesome.

It also doesn't, it gives you improved coordination, right? Because it requires the movements require coordination between your upper body, your core, and your lower body, and like, to do a muscle up, you have to move your body in a certain way, right? It's not, it's a complex movement. It increases flexibility because you need the flexibility to be able to, in your shoulders your wrists, your hips, and all that, all that sort of stuff.

So they're just a few of the benefits, alright, of the other benefits. And of course, the major benefit is that you'll be able to climb something and get away from someone.

 Alright. So, I got three training plans for ya, because I was just mucking around, right, and I decided to ask AI, ChatGPT, which is like coming into, blasted into the day, like most, if you haven't used it, go use it, it's awesome, right, so just for fun so I'm gonna tell you the plans that ChatPT, GPT gave me, and then I'll tell you my comments as well.

 So the first thing, I wrote into there was something along the lines of, give me a three-week plan, so I can do a muscle up, right, and this is just no resistance band or anything. So it says this is what it told me week one day one So it's according to this you train three days a week and it's for three weeks and that which is pretty good That's what I would do.

Right? So start with pull-ups three sets of eight to ten reps. That's a lot of pull-ups. So With one to two minutes rest in between each set I reckon I could do that, but I'm not sure I've ever actually tried to do eight, like, specifically that. Usually, I do about, my first set will be about eight, and then it might go down to six.

Or I could do, I could do three sets of eight if I've got one to two minutes rest between. Yeah, for sure. Alright. Day two, is you're concentrating on dips now. So you're doing the same, three sets of eight to ten, but with dips. Alright? And then day three, you do the pull-ups and dips in a superset. So you do three sets of five reps each.

So five pull-ups, then five dips. And then have a 1 2 minute rest, and then then a 3 5 minute rest between each superset. So you do those in sets, 3 sets of 3, right? Something like that, anyway. So basically the idea is, is that you're doing pull-ups, and then you're doing dips, and then on day 3, you're doing pull-ups and dips in a superset.

That's week 1. Week 2, you're gonna increase the force of the pull-ups by doing explosive pull-ups So it's just doing pull-ups, but you're doing it explosively, right? You're pulling up as hard as you can. And try to get your chest, I would say do chest pull-ups, right? Try to get your chest over the bar.

So three sets of five, with one to two-minute rest in between. Day two, you're going to focus on kipping, right? Focus on the timing and the rhythm of the movement. Three sets of ten with one to two minutes rest between each set. That's day two of week two. And then... You're gonna, like, like in week one, on day three, you're gonna do explosive pull-ups and kipping in a superset.

So do three sets of three reps of each, with one to two minutes rest in between the sets, and then rest for three to five minutes between supersets. Alright, so there's quite a lot there. But yeah, so now you're getting into more things. Alright, now week three, you're gonna warm up. You always, alright, I forgot to mention, you gotta warm up before each thing, right, obviously.

And then, okay, so day one, you're gonna practice your... Muscle up transition, right? You've got to focus on the tongue coordination, so three sets of five reps and the transition is going from the pull up to the what's that called? I just said it, the pull-up to the dip, right? That, that movement we're going through, the pull up to the dip so you do three sets of five, one, two, now see this is where it starts to get out because they've just, it's just like blatantly saying three sets of five reps, but you're practicing on transition, so it's not really, you know what I mean?

It's not unless you've got, how do you practice and transition and apply just sets and reps to that with the same rest is not really practical, right? Well, I guess you could definitely do it, but it seems a bit, it's a bit odd. It's just like, obviously, it's just copied itself. Day two is when you work up on your full muscle using the momentum generated from the kip to transition to complete movement, right?

So aim to complete three sets of three reps. With one to two minutes. So now it's saying, right, you do all of that. Now you're going to do three muscle ups and then you're going to do three sets of that. That's really hard, right? In, my mind, I think in three weeks, if I can do one or two muscle ups and that's it, I'll be, I'll be pretty happy, right?

So day three is to combine a muscle-up superset. So obviously it's just copied days one, day two, and it doesn't really make sense, right? To do this, you're going to do a full muscle up and then you've got to practice your transition. It's ridiculous. All right. So. So, my overall thoughts on that was, I reckon the first two weeks are pretty good.

I mean, but obviously, it's just copying itself in the third week, and then like gradually making things a little bit harder, right? So yeah, alright, so, then, and because I've got a resistance band, which will be in the survival fitness band, everyone should get a resistance band, it's really really good for everything, right?

Because you can't carry around dumbbells when you, where you go charging when you carry around a resistance band.

 So here's a three-week plan for doing it with a resistance band.

Now the problem with this, alright let me go through it and then I'll tell you the problem. The problem with this is oh sorry, not the problem.

So day one is to practice pull-ups with a resistance band, right? Aim for three sets of eight to ten reps. Day two is to practice dips with a resistance band. Aim for three sets of eight to ten reps, right? It's pretty similar to the first one but now you're just using a resistance band. Day 3 is a rest day.

Day 4 is to practice pull-ups with the resistance band. Again, right? Same thing. 3 sets of 8 10 reps. Day 5 is the same with the dips. Day 6 is a rest day. And Day 7 is practice pull-ups and dips with a resistance band in a superset. So, in this one, pretty much all it's done is it's increased the days of training, right?

Instead of 3, you got 4.

Is that right? 1, 2, 3, you've got 5. And on the last day, you're joining the two exercises. But on the first day is a pull-up and the second day is dips, right? So it's pretty similar to the first one. It's just increased it a little bit, which is a bit better. But it makes sense because you're using a resistance band to help you do it, right?

Week 2, day 1, practice pull-ups with a resistance band. Again, practice dips with a disband, but now this time it's 3 sets of 10 12 reps, so you're increasing the reps. So in this, they're not increasing the, they're not increasing the difficulty of the exercise, they're increasing the reps.

Alright? Day 4, yeah, and it's the same pattern. And then on day 7, you practice pull-ups, push-ups, and 8 So it's exactly the same, it's exactly the same as week 1, it's just that you're putting the reps. Alright? Week three, practice pull-ups resistance band, three sets of 12 to 15. Practice dips with the resistance band, day two, three sets of 12 to 15.

So again, we're increasing reps yet again. Day four, day five, day six, and then day seven are attempts to muscle up with the assistance of the resistance band, aiming for three sets of three to five reps. So what I think about that, well this one is concentrated a lot more on just doing exercises with the resistance band.

It's not really what I wanted. What I wanted to be able to do is be able to do a muscle up without a resistance band but using the resistance band to help me train, to help train the muscles. So I think I did try, I think it might have been the way I worded it or I couldn't figure out exactly what I wanted because I did try wording it a couple of different ways and it just didn't do it.

So there you go, and like the other bad thing is that it's got all three like it's basically the same. You're in case you're, and then on the, just on the last day, you're just trying to do a muscle up with a resistance band. So it kind of, it's not, it's got the gradual workup, but it's saying once you've got to be able to do 15 pull-ups with the resistance before you can try whatever, and it doesn't, it doesn't train you on all right.

So overall, it's not too bad. It can't replace, like, it's not a proper training schedule really, is it? But it's definitely good to give me ideas, and that's exactly what I did to get any ideas. It didn't really train me on how to transition, which is very important. And there's a few key tips that it didn't tell me, right?

So, now that we've gone through that...

 Here is my actual plan. And this was, I got some ideas from that chat, but also because I already know how to do it because I've done it before, so I just, like, reused old plans. Right? And, but now there's new technology and there's new, there's new ways of doing stuff, and I've got more things.

So, this is what we're gonna do. So, I can already do pull-ups and dips. Right? So what I need to work on is explosive pull-ups or chest pull-ups, right? And the transition. And I need to work on the kip because I don't really do those things. Right, so I do strength training three times a week, that's what I'm going to do.

And I'm going to do three sets to 80 percent failure. Now the thing is, I want to do a muscle up. So I'm going to mimic muscle-ups as closely as possible. That's because that's my goal, right? So. Week 1, here's what I'm going to do. I'm going to do explosive pull-ups after I warm up obviously, I'm going to do explosive pull-ups, I'm going to do as many as I can until failure, in good, in the good right, and then when I stop, I'll just start doing pull-ups, and then, so, and then I'm going to do the full motion with a resistance band on the ground.

So that's the only two exercises I'm going to do and by the full motion I mean I'm going to hang the resistance band off the bar and I'm going to grab it and then I'm going to go through the full motion of having, holding it from above my head and then bringing it down slowly and controlled and then transitioning into the dip and then pushing all the way down to the ground.

So it's like the full action of the muscle up apart from like the obvious, there's like, it doesn't have to keep or any or anything, but it's got that action. And because the aim, because I know how to, because I can do pull-ups. Like I can do explosive pull-ups, I can get my chest up by the bar, and I can do a dip, so once I'm up there, I'll be able to do it.

The only thing that my strength doesn't hold, or, lack of strength, or lack of muscle training, and the knowledge of how to do it, or the technique, right? So that's what I need to train, is that that movement, that transition movement, so that's how I'm going to train it. So, like I said, I'm going to do three sets of 80 percent power, so I'm going to do explosive pull-ups, and then and then in the next set, I'll probably...

And then the full motion, right? And that's one set and then I'm going to rest for a couple of minutes. Then I'm going to do it, try it, do the same thing again. And if I can't do explosive pull-ups, I'll just do normal pull-ups, right? And that's, and I'll just keep going. And so three sets of that. And that's week one.

And I'm going to do that every day. And hopefully every day I can increase by at least one or two things and I'll get stronger and stronger, right? So yeah. So I'm going to train, I'm going to do it three times a week. Alright. In week two, I'm going to do the full motion with the resistance band on the bar, right?

So that means, instead of being on the ground, I'm going to actually do a muscle up using, but using the resistance band as a, as a crutch to help me, right? And then I'll also do just pull-ups, explosive pull-ups, I'll try to get as high as possible on my own. And then, once I get, and then once I get to the top of the full range from the dip

I'll do dips on the bar as well. Alright, and the idea is that I'm training, I'm still doing the pull-ups but then for the full motion with resistance band on the bar I'm training, I'm increasing the effort needed to do the transition. Right? And I'll do that for a week. And in week 3 I'm doing muscle ups.

That's the plan. Hopefully, by week 3 I'm doing muscle ups. So, Yeah, so it's much, it's a much simpler plan, right? It's not as detailed, but it does exactly what I want it to do, So the transition is the key to transition, what you need to do is once your chest reaches the bar, right?

So you're doing explosive pull-ups, so your chest is above the bar, you want to quickly transition your body forward by pushing your hips towards the bar, right? And at the same time, use your momentum to pull you over and your shoulders up over the bar, so it's like, right? And then you also got to use a loose grip,  so, also, so here are some more tips, and these actually, these tips are via ChatGPT, so these are some pull-up tips. So, practice your pull-ups and dips separately before attempting to do the muscle up. Done, I've already done that, I've pre-done that, right? So if you're just a beginner, make sure you can do at least, I'm going to say at least 5 really, like 5 chest pull-ups, explosive pull-ups, and like 10 dips.

Right? Before you try doing a muscle up and if you can't do explosive pull-ups, then you're trying to work towards pull-ups, and if you can't do pull-ups, then you're just hanging, right? So you're progressing each step of the way.

 Alright, the next thing is to use a false grip where your wrists are positioned on top of the barring, alright?

To help with the transition phase there. So a false grip just means it's a loose grip, and it's like you're holding it, or above it, so you, so, because if you grip it too hard, you're not going to be able to transition. So you've got to grip it a bit loose and then, and then kip it over. It's kind of hard to explain.

But you could watch some videos and look at it, right? And the
 last thing is to use your legs to generate momentum and help with the transition. So that's, that's the kipping part, right? Keep your body tight and your core engaged throughout. That's very important so you don't get injured. Gradually reduce the resistance, the assistance provided by resistance bands.

Ah, see, so there. So you're using the resistance band. So in week two, when I'm using the resistance band to do it, I want to gradually decrease, the help. So I'll make the resistance band lighter and lighter. So I don't so I don't so it gradually makes my strength stronger. Does that make sense?

Yeah, that makes sense. I just said it in a stupid way. Ah, you know what I mean.

 Alright, so that is it for today. What day is it today? Friday. Yeah, that's it for today guys. So, don't just get fit, get survival fit. Download the app today. and, like, subscribe and share, take a screenshot, use the hashtag of, take a screenshot of the episode, just, yeah, post it on your social media, use the screenshot, hashtag small fitness plan.

Yeah, that's it for today guys, thanks a lot, thanks for tuning in, and why not, if you want, if you want to be able to do a muscle up and you're already at the, why not try it, or make your own plan, make your own little plan, or. You can go purchase, the incremental plan, right, get the survival fitness plan app and then there's a, there's it's not there right now but it will be soon.

I'm still working on the incremental plan so you can train yourself to do a muscle up because it's very important and it's like one of the goals. Yeah. So that's it. So hopefully in three weeks, I'll, I'll report in three weeks how it goes if I can do one or not. All right. That's it guys. Thanks for tuning in and I'll see you guys next time.


Your safety and those you care about are paramount. Don't wait until danger strikes; gear up with our 6-week Survival Fitness Plan Challenge now!

Article by Sam Fury

Sam Fury 3 png
Sam Fury 3 png

Sam Fury is the creator and owner of the Survival Fitness Plan.

He has had a passion for martial arts and outdoor pursuits since he was a young boy growing up in Australia.

As a young adult he joined the military and studied outdoor leadership in college. After that, to further his skills, Sam started traveling to learn from the best in the world in various fields related to the Survival Fitness Plan including various martial arts in China, SE Asia and Brazil, Parkour in Singapore, Surf Life Saving in Australia, and others. 

These days, he still enjoys learning new things, traveling and sharing what he has learned via the Survival Fitness Plan. 

Other Posts You May Enjoy ...

Unleash Unrivaled Stamina with This Polarizing Training Reset!

Struggling with Diet Choices? Unlock Nutritional Success Now!

How to Craft Your Ultimate Survival Fitness Plan

Ditch Muscle Strains with Expert Warm-up Techniques

Struggling with Travel? Get Your SFP Training On Point

How to Harness TCM for a Harmonious Gut Health

The information on this website is made public for reference only. Only you are responsible for how you choose to use the information or the result of your actions. Consult a physician before undertaking any new form of physical activity.

© Survival Fitness Plan