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    Calisthenics is a fun way to workout. Let me take you on a little Tour and paint a more clear picture of what you can expect.


    Food & Nutrition

    Here is a rundown of what I eat. πŸ™‚ This is not rocket science but my way of eating will give you a clear idea on how to put together a strategy. I will go through exactly what and how much I eat and why. Make a daily/weekly eating plan for yourself, to keep yourself accountable. Β πŸ˜‰


    MU Routine 1

    This is the first training routineΒ of the Tutorial! Each routine here on the site is equal to a full daily training.


    MU Milestone 1

    This challenge is meant to test your current skill level πŸ™‚ If you can’t complete the Challenge within the time limit of 70 seconds then you simply need more time with the priorΒ routines. Β Once you complete the challenge you can progress beyond this milestone. πŸ™‚

    • 70 sec.

    MU Routine 2

    Moving on to the second Muscle up routine of?the Tutorial! Follow the exercises, the reps & the sets of the routine as instructed in the video.



    If you want to Master Calisthenics there are some ground principles that you will have to apply and be aware of, even before touching the bar!?These principles are the difference between those who “make it” and those who don’t.

    • Listen up!

    MU Routine 3

    Good Job sticking to your calisthenics duties rookie! πŸ˜‰ To possess Discipline and Persistency is critical, if you want to become a master. πŸ™‚


    Milestone 2

    If you’ve come this far, it means you can now easily complete the 1. milestone and routine 3. Consider it a Badge of honor. Now in order to move onto the Boss level you need to complete this challenge (with proper form) within the given time limit of 2 minutes!

    • 2 minutes
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    MU Boss Routine 1

    Welcome to The BOSS! And congrats on completing the Muscle up training in “The Beginner” These levels ahead are a lot more difficult compared to The Beginner. Schedule this workout on a Monday.


    MU Boss Routine 2

    Moving on, this is the second of its kind! Calisthenics workout for true BOSSES! Getting closer to that Muscle up. You could schedule this workout on a Wedensday. πŸ™‚


    MU Boss Routine 3

    Marching on steadily! Good. Take your time, perfect your form and build strong muscle. You will soon be able to feel and see the difference if you keep it up.


    Ring Muscle Ups

    Now it’s time for some advancement in your workout towards the actual muscle up. πŸ™‚ If you can perform good strong reps in the previous workouts and you feel confident and strong, well then you are now ready for the next level. πŸ˜‰

    • As long as it takes


    A Master must prepare oneself for hardship and?adversity, cause eventually you will be faced with these elements. πŸ™‚ And when you do, these are the times you become stronger if you choose to push through! πŸ™‚


    Milestone 3

    This is the third?challenge meant to test your progress and skill in the Boss quest. πŸ™‚ Most people lack consistency, are you ready to test yours?Β You need to easily and confidently clear the test within 150 seconds before moving on to the beast level. If you can’t spend a couple of weeks with prior routines.

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    MU Beast Routine 1

    Do you want to master the muscle up? Then it’s time to take your calisthenics workouts to a whole new level! Did you think The BOSS level was hard? πŸ˜‰ All I can say is welcome to The Beast. πŸ™‚

    • 120 min

    MU Beast Routine 2

    You simply won’t give up?! πŸ˜€ That’s the right attitude, I am proud of you, you know! Not many people make it this far. Push on, the Muscle Up is near. πŸ™‚

    • 120 min

    MU Beast Routine 3

    Can you feel The Calisthenics Beast awaken inside of you? Focus, Breathe and do your absolute best! No less is acceptable. πŸ˜‰

    • 130 min

    Milestone 4

    This is it! Your final exam. πŸ™‚ Prove to yourself that you’ve trained with proper form and effort. If you complete this challenge you will be able to start working on your Muscle Up with no weaknesses!Β Consider it a Badge of honor. πŸ˜‰


    Muscle Up Progression

    It’s time to take a look at the main course. The Muscle Up! That’s why you are here isn’t it? Good, then let’s Begin! I will go through the practice patterns of how to train for your first strict muscle up. Remember, have patience, enjoy and train hard! πŸ™‚

    • Patience is the name of the Game

    MU Beast Routine 4

    This is it my friend the Belly of The Beast! πŸ˜‰ You are now one of the few who’ve followed all the calisthenic workouts in the muscle up tutorial! Can you remember when you first started on The tutorial? You’ve come far.

    • 130 min.


    You are on the right path of becoming an absolute muscle up champion! πŸ™‚ It’s Time to Achieve the Bar Muscle Up.
    Remember a muscle up doesn’t really count unless you can recall it on demand whenever you want to so work hard. πŸ˜‰



    Welcome to the club my friend! The club of Muscle up Performers! πŸ™‚ You’ve done hard work to achieve a strong Muscle up and now it’s time to perfect it. This is a workout put together for the advanced to absolutely dominate the bar over time! πŸ˜‰

    • A long Fu*king time

    Bonus Workout

    Here is a little taste of an “ALL OUT WORKOUT”! You see, Alex, one of myΒ students working out like a true Champion in this video. This training is till exhaustion BUT is only for advanced athletes. You should never go all out more than once pr. week. πŸ™‚

    • Until you can't any more