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 FrequencyFour 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 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).

SundayWorkout One: Push (60 min)
MondayWorkout Two: Pull (60 min)
TuesdaySupp Workout One: Leg Day
WednesdayWorkout Three: Push (60 min)
ThursdayWorkout Four: Pull (60 min)
Friday Supp Workout Two: Leg Day

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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