Overview
| Program Goal | Upper body strength |
| Delivery Format | Written workouts |
| Experience Level | Chin-ups: 15+ reps Tuck planche push-ups: 3+ reps Tuck planche: 20 secs Tuck lever: 20 secs |
| Program Duration | Six weeks |
| Training Frequency | Three per week |
| Equipment | B-Bars Weight Vest Resistance Bands (optional) |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
There are three workouts each week. You can add a lower-body session between training sessions.
| Workout One (60 min) | Workout Two (60 min) | Workout Three (60 min) |
| 1A. Planche push-ups 1B. Lever negatives 2A. Wall HSPU or pike push-ups 2B. Lever holds 3A. L-sit chin-ups 3B. Floating pseudo planche push-ups | 1A. Planche push-ups 1B. Lever raises 2A. Wall HSPU or pike push-ups 2B. Assisted OAC 3A. Floating pseudo planche push-ups 3B. Lever hold | 1A. Planche push-ups 1B. Lever raises 2A. Planche hold 2B. Lever holds 3A. Weighted dips 3B. L-sit chin-ups |
Supplementary workouts (optional)
| Supp Workout One (60 min) | Supp Workout Two (60 min) |
| Leg Day | Leg Day |
Weekly schedule
We’re trying to rest forty-eight hours between training the same muscle group/s. Below is a sample week including lower body and pulling days (optional).
| Sunday | Workout One (60 min) |
| Monday | Supp Workout One: Leg Day |
| Tuesday | Workout Two (60 min) |
| Wednesday | Supp Workout Two: Leg Day |
| Thursday | Workout Three (60 min) |
| Friday | |
| Saturday |
Upper body tests
There are no beginner, intermediate or advanced targets for the tests of this program as the program can be performed at many intensities (e.g. tuck planche or full planche). Users starting this program are required to be at an advanced level.
About Me
