THE BASEBLOCKS SET PROGRAM

Overview.

Program Goal	Full body strength
Delivery Format	Written workout
Experience Level	Chin-ups x 10, Dips x10
Program Duration	Four weeks
Training Frequency	Six per week
Equipment	BaseBar BaseBlocks Trainer BaseBench

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

This is a push/pull/legs split. You will be performing two workouts each per week.

Workout One: Push (60 min)	Workout Two: Pull (60 min)	Workout Three: Legs (60 min)
1. Wall HSPU 2. Tuck planche hold 3. Pseudo planche push-up 4. Pike push-up 5. Dips	1. Lever raises 2. L-Sit chin-ups 3. Lever holds 4. Ice-cream makers 5. Rows	1. Jumping squats 2. Pistols 3. Single-leg deadlift 4. Hip thrust w/bands 5. Reverse hyper
Workout Four: Push (60 min)	Workout Five: Pull (60 min)	Workout Six: Legs (60 min)
1. Wall HSPU 2. Tuck planche push-ups 3. Planche leans (dynamic) 4. Pseudo planche push-ups 5. Resisted dips	1. Tuck lever rows 2. Lever raises 3. L-Sit pull-ups 4. Tuck lever hold 5. Chin-up ISO hold	1. Jumping squats 2. Pistol 3. Single-leg deadlift 4. Hip thrust w/bands 5. Reverse hyper

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s.

Sunday	Workout One: Push (60 min)
Monday	Workout Two: Pull (60 min)
Tuesday	Workout Three: Legs (60 min)
Wednesday	Workout Four: Push (60 min)
Thursday	Workout Five: Pull (60 min)
Friday	Workout Six: Legs (60 min)
Saturday

Testing day

This program has two tests to measure your core pushing and pulling strength. Rest 3-5 minutes between tests and make sure to record your score.

Test one: tuck planche max duration

Beginner	Intermediate
< 15 sec*	> 15 sec

Note: if you cannot hold this position for at least 5 seconds, this program may be too advanced for you.

Test two: L-sit chin-up max repetitions

Female

Beginner	Intermediate	Advanced
< 1	1 – 8	9+

Male

Beginner	Intermediate	Advanced
< 10	11 – 24	25+