The Beginner HSPU Program


Program GoalChest to wall handstand push-up
Delivery FormatWritten workouts
Experience LevelChest to wall handstand, Push-ups x 10
Program DurationSix weeks
Training FrequencyThree per week

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

HSPU 101

Workout overview

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

Planche-specific workouts
Workout One (60 min)Workout Two (60 min)Workout Three (60 min)
1. Chest-to-wall handstand
2. Handstand wall walks
3. Pike push-ups
4. Modified divebomber push-ups
1. Chest-to-wall handstand
2. Handstand wall walks
3. Pike push-ups
4. Dips
1. Chest-to-wall handstand shrugs
2. Handstand wall walks
3. Pike push-ups
4. Decline push-ups
5. Scap 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): HSPU
MondaySupp Workout One: Leg Day
TuesdayWorkout Two (60 min): HSPU
WednesdaySupp Workout Two: Pull Day
ThursdayWorkout Three (60 min): HSPU

Testing day

The test should reflect the goal of the training program. We’ll be testing the max number of repetitions of the pike push-up.

Pike push-up test

Note: there are no scores for this test as it is a scalable exercise. You will be the focusing on increasing the exercise intensity/difficulty by bringing your feet closer to your hands as you get stronger, rather than adding repetitions.

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