Inter mediate

The first three weeks are about a thorough assessment and a foundation of strength. I check your pull-up and dip technique and your shoulder positioning. I work on shoulder blade and wrist mobility so your joints can handle what we add in the following weeks.

From week four to week six, we move into explosive pull-ups and full-range dips. I introduce the first muscle-up transitions with a band or assistance — mechanics first, power second. The brain needs to understand the movement before the body repeats it without error.

Weeks seven–nine are usually when you get your first unassisted muscle-ups. At the same time, we start the front lever — tuck, then advanced tuck, at a steady pace to avoid injuring your elbows.

The last three weeks consolidate your muscle-up, add further front lever progressions, and include work on the L-sit and V-sit. You leave the program with skills you can maintain on your own, knowing how to manage your training without relying on a random video from the internet.

The most visible result is a clean muscle-up — no kicking, no swinging, fully controlled. On top of that come your first seconds holding a front lever, a stable L-sit, and progress toward a V-sit.

Beneath those skills, something less visible develops too: stronger, more resilient joints, greater movement awareness, and a plan you can follow independently after finishing the program. You’re not left empty-handed — you’re left with a method.