BLACKHILLBARZZ
8-WEEK ADAPTIVE PROGRAM

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BLACKHILLBARZZ
MUSCLE-UP PROGRAM

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BLACKHILLBARZZ
8-WEEK ADAPTIVE PROGRAM

Master the Muscle-Up

The one move on the bar most people never land — trained the right way, from your first clean rep to strict, explosive strength.

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Personalized
Adapts to your body
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Adaptive Timer
Adjusts to your sessions
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BHB Method
Street-tested
Takes 60 seconds
blackhillbarzz.com
STEP 1 OF 2
About You
This is how we calibrate your sets, reps, and coaching notes.
YOUR NAME (OPTIONAL)
GENDER
WEIGHT
HEIGHT
AGE (OPTIONAL)
STEP 2 OF 2
Your Experience
Be honest — this is how we set the right difficulty for you.
MUSCLE-UP EXPERIENCE
MAX STRICT PULL-UPS IN ONE SET
BLACKHILLBARZZ
YOUR PERSONALIZED ROADMAP
WEEKLY STRUCTURE
WARM-UP FIRST
5 minutes, every session, before you touch any of the exercises below. Skipping this is how wrists and shoulders get hurt.
▸Wrist circles & rocks — 30 seconds each direction. Prepares your wrists for load-bearing.
▸Arm circles — 15 forward, 15 backward. Loosens the shoulders before pressing work.
▸Downward dog to cobra flow — 5 slow reps. Opens the shoulders and spine.
▸Neck rolls — 5 each direction, gentle. Releases tension before inverting.
YOUR EXERCISES
EXTRA NOTES
How did today's full session feel?
YOUR PROFILE
THE ONLY SECRET

BLACKHILLBARZZ
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