15-Week Handstand Push-up & Muscle-up Programme

Most people who can do 10 pull-ups think they're ready for a muscle-up. They're not.

The muscle-up and handstand push-up aren't just harder versions of what you already know — they're different skills entirely. Pulling higher, transitioning above the bar, pressing overhead from a vertical position. If you train them like normal exercises, you'll grind for months and get nowhere.

This 15-week programme is built around that reality. Three structured 5-week blocks that progressively load the specific patterns you actually need. The explosive pull. The transition. The overhead press strength. The handstand positioning. Every session is there for a reason.

Before you start, you should be able to hold a 10-second chest-to-wall handstand, do 8 pull-ups with chin over bar, 10 dips, and 5 pike push-ups. If you're there — this is what comes next.

What's included

• 3 × five-week training blocks, each one raising the bar on the last
• Two training splits so sessions stay sharp, not accumulated fatigue
• Handstand drills for balance, shoulder alignment, and scapular control
• Primary, supplementary, and accessory exercises — nothing left as a gap
• A progression tracking system — you'll always know when to advance
• Deload weeks designed into the programme, not bolted on as an afterthought
• Video demonstrations for the key movements

Fifteen weeks isn't long. Use them.