The Intermediate HSPU Program


Program GoalFreestanding HSPU
Delivery FormatWritten workouts
Experience LevelFreestanding HS, Chest-to-wall HSPU x 2 reps
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.

HSPU-specific workouts
Workout One (60 min)Workout Two (60 min)Workout Three (60 min)
1. HSPU negatives
2. Wall HSPU
3. Pike push-up with leg lift
4. Pike push-ups
1. Upper range planche raises
2. HSPU negatives
3. Wall HSPU
4. Pike push-ups
5. Psuedo planche push-ups
1. Upper range planche raises
2. HSPU negatives
3. Pike push-ups
4. Modified divebomber 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 chest-to-wall handstand push-ups (CTW HSPU).


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