Two Rings to Rule Them All
A Muscle Up Program
By: Alex Gaines
@unusualgaines
Table of
Contents
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@unusualgaines
Introduction
Instructional Videos 1
Instructional Videos 2
Prerequisites
Warm Up
Week 1-3
- The Prep Phase
Week 4-5
- The Transition
Week 6-7
- Going Up
Week 8
- Muscle Up
Memes
INTRODUCTION
What’s Up I’m Alex Gaines I’ve been
a calisthenics athlete for about a year
and a half now and I’ve made a lot of
progress with many skills one being
the Muscle Up. This was the
second skill I ever learned and the
feeling of getting my first muscle up
was awesome. I wanted to help others
reach this skill and Level Up so I
created a detailed eight week program
to take you from zero to hero in ring
muscle ups. Tag me in your progress
💪🏻 @unusualgaines
Instructional Videos
Ring Support
Active Hang
False Grip
Shoulder Circles
@unusualgaines
Hanging
Scapula Shrugs
Bench Dips
Wrist Prehab
Rotators
Instructional Videos
False Grip Pull
Ups/ Ring Pull
Ups
False Grip Hang
@unusualgaines
Ring Dips
False Grip Rows
Assisted Muscle
Up
Assisted
Transitions
False Grip High
Hold
Muscle Up
Negative
Prerequisites
In order to reach the muscle up in the
four weeks of this program there are
some prerequisites. Anyone who doesn’t
meet these prerequisites or is unable to
do one of the exercises can dm me for
easier progressions of the exercises they
are having trouble with. Try to complete
this workout to your best ability if you
finish on the higher end you will have an
easier time reaching the skill and if you
finish on the lower end it may take a little
more effort to reach the skill. If you are
unable to complete this workout then you
can still do the program but think of ways
to make the exercises easier for example
using feet or band assistance.
Exercise
Sets
Reps/ Hold Time
Ring Pull-ups
3-4
4-9
Ring Dips
3-4
7-16
Ring Support
3-4
5-30 sec
Active Hang
2-3
30 sec-1 min
Rest Between Exercises
2-4 min
@unusualgaines
Warm Up
Rest Between
Exercises
Try to complete these
consecutively but if you need short
breaks take them.
@unusualgaines
Exercise
Sets
Reps/ Hold Time
Wrist Prehab Circuit
1
Watch Video
Hanging Scapula
Shrugs
1
12-15
Bench Dips
1
8-12
Shoulder Circles
1
10
Rotators
1
30
Ring Support Hold
1
10-30 sec
Week 1-3
This Week is about strengthening
your false grip and increasing your
endurance with your basic exercises.
If any of the exercises are too easy
add weight or go slower to make
them harder. If they are too hard use
assistance. Try to pull up until your
hands are armpit level and do deep
dips and turn the rings out at the top
of the rep to simulate the muscle up.
@unusualgaines
Week 1-3
The Prep Phase
Rest Between
Exercises
Exercise
Sets
Reps/ Hold Time
Days Per Week
2-3 mins
Warm Up
1
Warm Up Page
3
False Grip Pull-ups
3-4
4-10
3
Ring Dips
3-4
7-18
3
False Grip Rows
3
8-15
3
False Grip Hangs
2
30 sec-1 min
3
@unusualgaines
Week 4-5
This Week is all about drilling that
transition. Of course you are never
done with false grip work either. For
these weeks focus on pulling to the
armpit level on your pull-ups and
false grip holds and try to go deeper
in your dips. Putting in the work in
these weeks will make the muscle up
come with ease. Don’t
skip the
warm up I know it’s not the
flashiest or most fun part of the
workout but you’re using a greater
range of motion this phase and if you
get injured you are only cheating
yourself.
@unusualgaines
Week 4-5
The Transition
Rest Between
Exercises
2-3 mins
@unusualgaines
Exercise
Sets
Reps/ Hold Time
Days Per Week
Warm Up
1
Warm Up Page
3
False Grip Pull-ups
3-4
4-10
3
Ring Dips
3-4
7-18
3
Assisted Transitions
3-4
7-12
3
False Grip High
Hold
2
30sec-1min
3
Week 6-7
This Week is about taking the
transition you worked on and
pressing through the rest of the
move. We are still using assistance at
this point to allow the body to build
the muscle memory for the
movement pattern. With that said the
focus of these weeks is the muscle
up itself and strengthening the end
rage of motion for the transition.
@unusualgaines
Week 6-7
Going Up
Rest Between
Exercises
2-3 mins
Exercise
Sets
Reps/ Hold Time
Days Per Week
Warm Up
1
Warm Up Page
3
Muscle Up
Negatives
3-5
4-7(slow reps)
3
Assisted Muscle Up
3-5
3-8
3
False Grip Pull Ups
2-3
2-4(10-15 sec high
hold each rep)
3
Ring Dips
2-3
2-4( 2 sec pause at
bottom of each rep)
3
Muscle Up Attempt
1
1
1 (Do this on your third
day of both weeks)
Week 8
This is it, it's been a long journey but
you put in the work and now you’re
ready for your first attempt. If you are
still unable to do the muscle up or are
unable to get the full number of reps
do what you can then substitute with
assisted muscle ups. Week 8 is
meant to be a repeatable push/pull
program day. I recommend doing it 3
days a week and having two
legs/core days per week that suit
your training goals.
@unusualgaines
Week 8
Muscle Up
Exercise
Sets
Reps/ Hold Time
Days Per Week
Warm Up
1
Warm Up Page
3
Ring Muscle Ups
3-4
3-6
3
Push Ups
3-4
8-12
3
Rows
3-4
8-12
3
Pike Push Ups
3
6-10
3
Rest Between Exercises
2-4 min, Use variations of the listed exercises that are difficult for the rep ranges listed
@unusualgaines
MEMES
How it Feels at The
Top of Your First
Muscle Up
When Your Friends Can’t
Muscle Up
Muscle Up
@unusualgaines
Feel free to send these to your friends and tell them about the program so they can also learn the muscle up