More reps (up to 20) via + at the top right.
Weight per rep count
- 1rep100%Your set+20 kg100%
- 2reps95%+15.5 kg95%
- 3reps93%+12.5 kg93%
- 4reps90%+10 kg90%
- 5reps87%+7.5 kg87%
- 6reps85%+4.5 kg85%
- 7reps82%+2 kg82%
What makes a muscle-up max different
A muscle-up is a pull, a transition over the bar and a press, in one movement. Often the limit is the transition, not raw pulling strength. That is why 1RMs vary more here than on pull-ups or dips: two people with the same pull can muscle-up very different weights.
How to perform the test set
Start from a hang and finish in a controlled support with straight arms. A muscle-up that only works with a big kip is hard to compare with a strict attempt. For the estimate, use the style your competition allows.
Sets of 1 to 5 reps are the most reliable. At high reps, technique usually fails before strength does. The formula cannot see that difference.
Technique that moves the number
Before you build a plan from the result, check that the test set matches your competition muscle-up.
- False grip or regular grip: both change how easily the transition happens.
- One hard kip is not the same as a strict pull all the way through.
- A belt changes your balance and often the transition itself.
- Do not count attempts that stall above the bar.
How to raise your muscle-up 1RM
Train the pull, the transition and the dip separately, then put them back together. Heavy pull-ups and heavy dips raise the strength base. The transition improves through deliberate reps with little added weight and slow transitions, not through ever faster attempts.
An estimate from a technical set is a guide, not a competition result. Test a true max only when the transitions are stable.
Bar, rings and attempts
The muscle-up is part of FinalRep’s All-4 format. Check the current FinalRep rulebook for the permitted bar or ring variant and its technical standards. Use the calculator for the variant you will perform in competition.
A valid rep goes from a dead hang to a support above the bar or in the rings, with straight arms. Three attempts are typical. Because the rules diverge most here, estimate your 1RM with the exact version you will compete.
How the formulas work in detail
Muscle-up questions
Why does my real muscle-up max differ from the estimate?+
Because the transition over the bar depends heavily on technique. The formula only sees weight and reps, not whether the transition was clean.
Should I test with or without a false grip?+
With the grip you use in competition. Changing grip makes the old estimate hard to compare.
Are lots of unloaded muscle-ups a good test?+
Only partly. Past about 12 reps, technique or endurance is often the limit. A set of 2 to 5 reps with some added weight says more.
Does bodyweight count here too?+
Yes. You pull and press your body plus the added weight. The calculator uses that total load.
Can I derive my muscle-up 1RM from my pull-up or dip 1RM?+
This calculator cannot do that. It needs weight and reps from a muscle-up set you actually performed. A pull-up or dip result describes a different movement and does not account for the muscle-up transition.
Does an attempt count if I get over the bar but do not reach full support?+
Only enter fully completed reps of your chosen technique. The calculator does not assess movement and cannot detect an incomplete transition or missing support position. For competition comparisons, follow your federation’s execution standards.
What does the blue formula range below the result mean?+
It shows the lower and higher 1RM estimates from Epley and Brzycki, each rounded to 0.5 kg. The large number above is the rounded average of the two unrounded estimates. The range is not a statistical confidence interval: your actual maximum can fall outside it.
Does the calculator account for RPE or reps in reserve (RIR)?+
No. It only knows the weight and completed reps. If you stop while several more clean reps are still possible, the estimate may be too low. Enter only reps you actually completed. The formulas are based on the repetition capacity of a set; they do not account for effort or a breakdown in technique.
Should I add up the reps from several sets?+
No. Use the weight and reps from one continuous set. Three sets of five are not a set of 15. Reps completed after a long rest or a change of weight should not be combined in the same input either.
Why does the result match my entered weight for one rep?+
For one rep, the calculator uses your entered weight as the 1RM value instead of increasing it through the formulas. A light single does not automatically become your actual maximum, however. The result is still rounded to 0.5 kg.
What do the percentages in the table mean?+
They refer to the estimated 1RM of the total load. For dips, pull-ups and muscle-ups, that includes bodyweight; for squats, it is just the bar load. The displayed weights are estimated maximum loads for each rep count, not automatically suitable weights for several training sets.