THE BEGINNER PLANCHE PROGRAM

Overview

Program GoalTuck planche
Delivery FormatWritten workouts
Experience LevelChin-ups x 5 reps, Dips x 5 reps
Program DurationSix weeks
Training FrequencyThree to five
per week
EquipmentThe BaseBlocks Trainer
StrongBlocks

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

Workout overview

There are three planche-specific workouts each week. There are two optional workouts each week (pulling workout and lower body workout).

Planche-specific workouts
WORKOUT ONE (60 min)WORKOUT TWO (60 min)WORKOUT THREE (60 min)
1. Isometric tuck planche
2. Pseudo planche push-up
3. Planche leans (static)
4. Scapula push-up
5. Push-ups
1. Isometric tuck planche
2. Pseudo planche push-up
3. Planche leans (dynamic)
4. Tuck slides on floor
5. Dips
1. Isometric tuck planche
2. Pseudo planche push-up
3. Planche leans (static)
4. Push-up
5. Dips
Supplementary workouts (optional)
SUPP WORKOUT ONE (60 min)SUPP WORKOUT TWO (60 min)
Leg DayPush Day

Weekly schedule

We’re trying to rest forty-eight hours between training the same muscle group/s.

SUNDAYWorkout One: Planche (60 min)
MONDAYSupp Workout One: Legs (60 min)
TUESDAYWorkout Two: Planche (60 min)
WEDNESDAYSupp Workout Two: Pull (60 min)
THURSDAYWorkout Three: Planche (60 min)
FRIDAY
SATURDAY

Testing day

The test should reflect the goal of the training program. We’ll be testing the max duration you can hold a tuck planche.

BeginnerIntermediate
<15 sec>15 sec

*If you were able to hold the tuck planche for over 20 seconds, I recommend starting my Unlocking the Advanced Tuck Planche program.

Game-changer

Exercise intent is especially important when learning a skill-based strength exercise. Here are three technical details that are equally important to both a beginner and an advanced practitioner.

Straight arms

The isometric planche is a straight-arm exercise. Bending your arms will reduce the difficulty and is considered cheating.

Scapula protraction

Protraction is an anatomical term that means rounding the shoulders by separating the shoulder blades (scapulae). The primary muscle that does this is the serratus anterior.

Posterior pelvic tilt

For most bodyweight exercises we want a flat lower back. Tilting the pelvis posteriorly will flatter then lower back. Think of trying to tuck your tailbone between your legs. The muscles that do this are the abs and glutes.

Anterior pelvic tilt
Posterior pelvic tilt
Hollow body

A hollow-body involves eliminating any arch from the spine. As the natural curvature of the spine involves an arch in the lower back, a posterior pelvic tilt will address this component. Additionally, protraction of the shoulder blades can help accentuate the hollow body aesthetic through the upper back.


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