Program GoalUnassisted 90° HSPU
Delivery FormatSelf-paced workouts
Experience Level5 freestanding HSPU
10 sec bent arm planche
Program DurationSix weeks
Training FrequencyThree per week
EquipmentStrongBlocks optional

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

90° HSPU 101

Workout overview

There are three workouts each week. You can add a pulling day and lower body day in between the 90° HSPU-specific sessions.

Workout One (60 min)Workout Two (60 min)Workout Three (60 min)
1. 90DPU negatives
2. Deep HSPU
3. Floating pike push-ups
4. Feet supported 90DPU
1. Deep HSPU
2. 90DPU negatives
3. Floating pseudos
4. Feet supported 90DPU
5. Pseudo planche push-ups
1. 90DPU negatives
2. Deep HSPU
3. Wall HSPU
4. Bent-arm planche hold
5. Pseudo planche push-ups
Supplementary workouts (optional)
Supp Workout One (60 min)Supp Workout Two (60 min)
Leg DayPull 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).

SundayWorkout One (60 min): 90° HSPU
MondaySupp Workout One: Leg Day
TuesdayWorkout Two (60 min): 90° HSPU
WednesdaySupp Workout Two: Pull Day
ThursdayWorkout Three (60 min): 90° HSPU

Testing day

The test should reflect the goal of the training program. We’ll be testing the max number of 90° HSPU and freestanding HSPU’s.

Test 1: Max 90° HSPU

Test 2: Max freestanding HSPU

About Me