Program GoalUpper body strength
Delivery FormatWritten workouts
Experience LevelChin-ups: 15+ reps
Tuck planche push-ups: 3+ reps
Tuck planche: 20 secs
Tuck lever: 20 secs
Program DurationSix weeks
Training FrequencyThree per week
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 DayLeg 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)
MondaySupp Workout One: Leg Day
TuesdayWorkout Two (60 min)
WednesdaySupp Workout Two: Leg Day
ThursdayWorkout Three (60 min)

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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