-version The PRO’VN Muscle Up Program 8-Week Version is a comprehensive program specifically tailored to help you achieve your muscle-up goals in record time. This program combines world-class coaching and foundational skill development to ensure you achieve the muscle-up and transition as efficiently as possible. Using the principles of linear progression, the program is designed to break muscle ups down into three distinct improvement levels: pre-muscle up skills, pre-transition techniques, and muscle-up transition techniques. With its unique structure, it can easily be tailored to your specific skill level to ensure your success. This version of the program includes two separate phases, “Foundation” and “Transition”. During the “Foundation” phase, users will focus on several foundational skills related to muscle-up development. This includes pull-up strength, handstands, hollow rocks and holds, and transition exercises. The “Transition” phase builds upon the skills developed during the “Foundation” phase to teach users proper technique and form through the transition into a full muscle-up. Created by Rogue’s own Coach Mark Holowchak and Muscle Up Programmer Hélène Pranamataya, the program is designed to cover eight weeks of consistent training with three distinct daily workouts. These workouts include instructional video tutorials to help learners understand proper form and technique, along with in-depth descriptions to help break down any complex aspects of the program. Once completed, you should be able to do a muscle up at least 25% faster than you could have before, as well as have a greater understanding of how to effectively train for muscle-ups. With its expertly crafted program and affordable price, the PRO’VN Muscle Up Program 8-Week Version should be considered an essential training tool for anyone looking to add the muscle-up to their repertoire.
$50
Pros & Cons
Pros:
• week structured program that builds gradually
• Easy to follow instructions
• Clear and thorough descriptions of each exercise and variation
• Intensity can be adjusted to fit your level of fitness
• Progress tracking to keep track of how you are doing
• Includes demos on every exercise
• Can be used to develop muscle-up abilities from any level of fitness
Cons:
• Very specific routine—may not fit into everyone's lifestyle
• Can be difficult to follow at times
• Can be expensive depending on the equipment you need to buy
• Limited in variety, may not allow for creativity
• Requires a strong time commitment
Who Should Buy
Should Buy:
• Are looking to increase upper body and core strength.
• Are comfortable utilizing weights and equipment.
• Enjoy working out at home.
Should Not Buy:
• Have limited space for equipment.
• Are looking for equipment that isn't included in the package.
• Are not interested in using pre-planned workouts.
Features/Specs
- 8-week comprehensive guided program intended to build a stronger upper body and develop a strict pull-up and muscle-up
- Program builds off Rogue's S-4 Squat Rack and PR-5000 Power Rack
- Analyzes biomechanics, dispels common instruction mistakes, and teaches proper movement patters
- Teaches proper body positioning and hand placement
- Uses inverted rows, concentric pull-ups, and eccentric chest to bar pull-up progressions
- Includes suspension trainers and plyometric drills to build explosive power
- Includes video tutorials detailing each movement and progression prescribed
Comparison
| Rogue PRVN Muscle-Up Program – 8 Week | Other Program |
|---|---|
| 8 Weeks of Progressive Programming | 8 Weeks of Progressive Programming |
| 10-15 Sets of Muscle-Up Practice a Week | 10-15 Sets of Practice |
| Access to Rogue Personal Record System | Access to Personal Record System |
| Breakdown Video Tutorials | Video Tutorials |
| Printable 8 Week Program Guide | Printable Program Guide |
| Written Exercise Descriptions & Progressions | Exercise Descriptions & Progressions |
| Access to Rogue PRVN Community | Access to Community |
| Basic Equipment Needed | Basic Equipment |
