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 | Four 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 four 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) | Workout Four (60 min) |
| 1. Handstand to planche negative 2. Wall HSPU/pike push-up 3. Planche push-up 4. Planche hold 5. Reverse hypers | 1. Lever pull-ups 2. Lever holds 3. Assisted OAC 4. Lever raises | 1. Planche hold 2. Wall HSPU 3. Planche push-up 4. Pseudo planche push-up | 1. Lever pull-ups 2. Lever holds 3. OAC negatives 4. Lever raises 5. L-sit chin-ups |
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: Push (60 min) |
| Monday | Workout Two: Pull (60 min) |
| Tuesday | Supp Workout One: Leg Day |
| Wednesday | Workout Three: Push (60 min) |
| Thursday | Workout Four: Pull (60 min) |
| Friday | Supp Workout Two: Leg Day |
| 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.
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