Overview
Program Goal | Upper body strength |
Delivery Format | Written workouts |
Experience Level | Chin-ups: 6+ reps Dips: 10+ reps |
Program Duration | Six weeks |
Training Frequency | Three per week |
Equipment | B-Bars Resistance bands (optional) Weight vest (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. Tuck planche hold 1B. Lever raises 2A. Neutral grip chin-ups 2B. Dips 3A. Rows 3B. Pseudo planche push-ups | 1A. Tuck lever 1B. Tuck planche 2A. Dips 2B. Neutral grip chin-ups 3A. Pseudo planche push-ups 3B. Rows 4. Push-ups | 1A. Lever raises 1B. Tuck planche hold 2A. Rows 2B. Pseudo planche push-ups 3. L-sit hold 4A. Pseudo planche raises 4B. Chin-up holds |
Supplementary workouts (optional)
Supp Workout One (60 min) | Supp Workout Two (60 min) |
Leg Day | Leg 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).
Sunday | Workout One (60 min) |
Monday | Supp Workout One: Leg Day |
Tuesday | Workout Two (60 min) |
Wednesday | Supp Workout Two: Leg Day |
Thursday | Workout Three (60 min) |
Friday | |
Saturday |
Upper body tests
Chin-ups
Female
Beginner | Intermediate | Advanced |
< 1 | 1 – 8 | 9+ |
Male
Beginner | Intermediate | Advanced |
< 10 | 11 – 24 | 25+ |
Dips
Female
Beginner | Intermediate | Advanced |
< 1 | 2 – 8 | 9+ |
Male
Beginner | Intermediate | Advanced |
< 10 | 11 – 25 | 26 + |
Tuck planche
Female
Beginner | Intermediate | Advanced |
< 5 sec | 6 – 15 sec | 16+ sec |
Male
Beginner | Intermediate | Advanced |
< 15 sec | 16 – 30 sec | 31+ sec |
Tuck lever
Female
Beginner | Intermediate | Advanced |
< 5 sec | 6 – 15 sec | 16+ sec |
Male
Beginner | Intermediate | Advanced |
< 15 sec | 16 – 30 sec | 31+ sec |