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 | Four 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 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. Tuck planche hold 2. Pike push-ups 3. Pseudo planche push-ups 4. Dips 5. Reverse hypers | 1. Tuck lever hold 2. Lever raises 3. Chin-ups/pull-ups 4. Rows 5. L-sit hold | 1. Planche hold 2. Pseudo planche push-ups 3. Dips 4. Pseudo planche raises | 1. Tuck lever hold 2. Lever raises 3. Chin-ups/pull-ups 4. Rows 5. Chin-up hold |
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.
| Sunday | Workout One: Push (60 min) |
| Monday | Workout Two: Pull (60 min) |
| Tuesday | |
| Wednesday | Workout Three: Push (60 min) |
| Thursday | Workout Four: Pull (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 |
About Me
