Workout overview
1. Front lever hold |
2. Pull-ups (or chin-ups) |
3. Rows |
4. Bulgarian split squats |
5. Jumping squats |
6. Calf raises |
Equipment needed: pull-up bar, dip bars, BaseBench (optional)
Warm-up
Exercise | Reps |
---|---|
A. Wrist circles | 10 ea direction |
B. Elbow circles | 10 ea direction |
C. Shoulder circles | 10 ea direction |
D. Squat ext rotation | 5 ea |
E. Scapular rows | 5-10 reps |
1. Front lever hold
3 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
13 secs | 14 secs | 15 secs | 16 secs |
Week 2 | 13 secs |
---|---|
Week 3 | 14 secs |
Week 4 | 15 secs |
Week 5 | 16 secs |
2. Pull-ups (or chin-ups)
3 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
8 reps | 8 reps | 8 reps | 8 reps |
Week 2 | 8 reps |
---|---|
Week 3 | 8 reps |
Week 4 | 8 reps |
Week 5 | 8 reps |
3. Rows
3 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
12 reps | 12 reps | 12 reps | 12 reps |
Week 2 | 12 reps |
---|---|
Week 3 | 12 reps |
Week 4 | 12 reps |
Week 5 | 12 reps |
4. Bulgarian split squats
3 sets (each side) with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
12 reps | 12 reps | 13 reps | 13 reps |
Week 2 | 12 reps |
---|---|
Week 3 | 12 reps |
Week 4 | 13 reps |
Week 5 | 13 reps |
5. Jumping squats
3 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
15 reps | 16 reps | 17 reps | 18 reps |
Week 2 | 15 reps |
---|---|
Week 3 | 16 reps |
Week 4 | 17 reps |
Week 5 | 18 reps |
6. Calf raises
3 sets with 2 min rest
Week 2 | Week 3 | Week 4 | Week 5 |
---|---|---|---|
25 reps | 26 reps | 27 reps | 28 reps |
Week 2 | 25 reps |
---|---|
Week 3 | 26 reps |
Week 4 | 27 reps |
Week 5 | 28 reps |
Cool-down
Perform 2 rounds without rest
Exercise | Duration |
---|---|
A. Loaded overhead stretch | 30 secs |
B. Bent-knee lunge | 60 secs ea |
C. Straddle stretch | 60 secs ea |
Exercise | A. Loaded overhead stretch | B. Bent-knee lunge | C. Straddle stretch |
---|---|---|---|
Duration | 30 secs | 60 secs ea | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED