THE INTERMEDIATE B-BARS PROGRAM (3-DAY)

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