ROAD TO WEIGHTED
1
ROAD TO WEIGHTED
MEMBERSAREA CODE ‘PROGRAMUSER’
HOW TO SUBSCRIBE TO THE MEMBERSAREA AND HOW
TO OPEN THIS FILE BEST
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2
2
ROAD TO WEIGHTED
ONBOARDING INTO THE PROGRAM: THE WORKOUT TABLES
Klick on the ‘PLAY VIDEO NOW’ button to open the onboarding video that guides you through the
KOW-Road to Weighted Program.
PLAY VIDEO NOW
WEEKLY STRUCTURE
DAY 2
DAY 1
DAY 3
UPPER BODY
LOWER BODY
REST
DAY 4
DAY 5
DAY 6
DAY 7
UPPER BODY
FULL BODY
REST
REST
3
3
ROAD TO WEIGHTED
ONBOARDING INTO THE PROGRAM: TEMPO VARIATIONS OF EXERCISES
A lot of exercises in this program should be trained with tempo variation. This mean you get three
numbers which are describing the tempo of each part of this exercise. Every number represents a
time in seconds. What each number mean is shown in the pictures below.
On exercises that start with the positive like pull ups the meaning of the tempo stays the same. So a
pull up with 321 Tempo mean 1s up (1s up, 2s hold with chin over bar, 3s down).
HOLD
FIRST NUMBER:
NEGATIVE OF THE EXERCISE
SECOND NUMBER:
RETURNING POINT OF THE EXERCISE
4
4
THIRD NUMBER:
POSITIVE OF THE EXERCISE
ROAD TO WEIGHTED
PROGRAM COMMUNITY:
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NAME: Kings Of Weighted Calisthenics
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5
5
WEEK 1
6
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 1/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
SCAPULA PULL UP
3
3+3s @6-7
PULL UPS
4
3-5 @8-9
WORK ONLY IN THE RANGE YOU
CAN CONTROL
DIPS
4
3-5 @8-9
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
ROWS
3
6-8 @7-8
CHOOSE YOUR ROWING EXERCISE.
FOCUS ON CORRECT SHOULDER
MOVEMENT
PUSH UPS / BENCH
3
6-8 @7-8
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FACEPULLS
3
10-12 @7-8
3s IN ACTIVE HANG
PERFECT FORM
CLOSED CHEST TECHNIQUE
FOCUS ON RETRACTION
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
PREACTIVATION
FOCUS ON EXTERNAL ROTATION
INFO
Before starting this day check out the ‚shoulder
position‘ video in the coaching area to understand the basic shoulder positions.
PROGRAM PROGRESS - WEEK 1
7
7
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 1/DAY 2 - LOWER
EXERCISE
SETS
REPS
HANDSTAND
BELLY TO WALL
4-7
5-10s @6-7
NOTES
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
PROPER LINE
SQUATS, 311 TEMPO
4
6-8 @7-8
START WITH 311 TEMPO. NO
BOUNCE, FOCUS ON CORRECT
TECHNIQUE
RDL, 211 TEMPO
3
8 @7-8
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
HALF SISSY SQUAT
3
6-8 @8-9
CALVES
3
15-20 @10
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10-10s @8-9
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + HOLD
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
INFO
For better handstands and cleaner squats you
should start those sessions with the overhead
and lower body mobility routine from the
coaching area
PROGRAM PROGRESS - WEEK 1
8
8
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 1/DAY 3 - UPPER
EXERCISE
SETS
REPS
NOTES
DIPS
4
3-5 @8-9
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
CHIN UPS 121 TEMPO
4
3-5 @8-9
WORK ONLY IN THE RANGE YOU
CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION
OHP
3
6-8 @7-8
STRENGHTENING YOUR OVERHEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU
HINGEROW 121 TEMPO
3
4-6 @7-8
ASSISTANCE WORK FOR PULL
UPS, EXTERNAL ROTATION WORK
FOR SHOULDER HEALTH
SUPPORT HOLD
3
10s @7-8
WORKING ON SHOUDER DEPRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION
BICEPS-TRICEPS ISO
3
8-8 @8-9
EXERCISE FREE TO CHOOSE
CLOSED CHEST TECHNIQUE
PERFECT FORM
BARBELL
RINGS
WITH RING TURN OUT
SUPERSET FOR ARMS
PROGRAM PROGRESS - WEEK 1
9
9
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 1/DAY 4 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HANDSTAND
BELLY TO WALL
4-7
5-10s @6-7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
PROPER LINE
SQUATS, 131 TEMPO
4
4-5 @7-8
TECHNIQUE WORK. PAUSE 3s
AND TRY TO KEEP THE TENSION
BEFORE GOING UP
HIP TRHUSTS
3
8 @7-8
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
3
8 @7-8
BEND OVER ONLY AS MUCH AS
YOU CAN WITH A NEUTRAL SPINE
PIKE PUSH UPS
3
6 @7-8
TRY TO PIKE AS MUCH AS POSSIBLE TO WORK AS MUCH OVERHEAD
AS POSSIBLE.
YT-RAISES
3
6+6 @7-8
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
MAX PIKE POSITION
RINGS
INFO
For better handstands and cleaner squats you
should start those sessions with the overhead
and lower body mobility routine from the
coaching area
PROGRAM PROGRESS - WEEK 1
10
10
TRACK YOUR NUMBERS
WEEK 2
11
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 2/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
SCAPULA PULL UP
3
3+3s @6-7
PULL UPS
4
3-5 @8-9
WORK ONLY IN THE RANGE YOU
CAN CONTROL
DIPS
4
3-5 @8-9
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
ROWS
3
6-8 @7-8
CHOOSE YOUR ROWING EXERCISE.
FOCUS ON CORRECT SHOULDER
MOVEMENT
PUSH UPS / BENCH
3
6-8 @7-8
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FACEPULLS
3
10-12 @7-8
3s IN ACTIVE HANG
PERFECT FORM
CLOSED CHEST TECHNIQUE
FOCUS ON RETRACTION
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
PREACTIVATION
FOCUS ON EXTERNAL ROTATION
PROGRAM PROGRESS - WEEK 2
12
12
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 2/DAY 2 - LOWER
EXERCISE
SETS
REPS
HANDSTAND
BELLY TO WALL
4-7
5-10s @6-7
NOTES
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
PROPER LINE
SQUATS, 311 TEMPO
4
6-8 @7-8
START WITH 311 TEMPO. NO
BOUNCE, FOCUS ON CORRECT
TECHNIQUE
RDL, 211 TEMPO
3
8 @7-8
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
HALF SISSY SQUAT
3
6-8 @8-9
CALVES
3
15-20 @10
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10-10s @8-9
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + HOLD
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
PROGRAM PROGRESS - WEEK 2
13
13
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 2/DAY 3 - UPPER
EXERCISE
SETS
REPS
NOTES
DIPS
4
3-5 @8-9
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
CHIN UPS 121 TEMPO
4
3-5 @8-9
WORK ONLY IN THE RANGE YOU
CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION
OHP
3
6-8 @7-8
STRENGHTENING YOUR OVERHEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU
HINGEROW 121 TEMPO
3
4-6 @7-8
ASSISTANCE WORK FOR PULL
UPS, EXTERNAL ROTATION WORK
FOR SHOULDER HEALTH
SUPPORT HOLD
3
10s @7-8
WORKING ON SHOUDER DEPRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION
BICEPS-TRICEPS ISO
3
8-8 @8-9
EXERCISE FREE TO CHOOSE
CLOSED CHEST TECHNIQUE
PERFECT FORM
BARBELL
RINGS
WITH RING TURN OUT
SUPERSET FOR ARMS
PROGRAM PROGRESS - WEEK 2
14
14
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 2/DAY 4 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HANDSTAND
BELLY TO WALL
4-7
5-10s @6-7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
PROPER LINE
SQUATS, 131 TEMPO
4
4-5 @7-8
TECHNIQUE WORK. PAUSE 3s
AND TRY TO KEEP THE TENSION
BEFORE GOING UP
HIP TRHUSTS
3
8 @7-8
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
3
8 @7-8
BEND OVER ONLY AS MUCH AS
YOU CAN WITH A NEUTRAL SPINE
PIKE PUSH UPS
3
6 @7-8
TRY TO PIKE AS MUCH AS POSSIBLE TO WORK AS MUCH OVERHEAD
AS POSSIBLE.
YT-RAISES
3
6+6 @7-8
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
MAX PIKE POSITION
RINGS
PROGRAM PROGRESS - WEEK 2
15
15
TRACK YOUR NUMBERS
WEEK 3
16
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 3/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
SCAPULA PULL UP
3
3+3s @6-7
PULL UPS
4
3-5 @8-9
DIPS
4
3-5 @8
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
ROWS
3
6-8 @8
CHOOSE YOUR ROWING EXERCISE.
FOCUS ON CORRECT SHOULDER
MOVEMENT
PUSH UPS / BENCH
3
6-8 @8
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FACEPULLS
3
10-12 @8
3s IN ACTIVE HANG
PERFECT FORM
CLOSED CHEST TECHNIQUE
FOCUS ON RETRACTION
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
PREACTIVATION
WORK ONLY IN THE RANGE YOU
CAN CONTROL
FOCUS ON EXTERNAL ROTATION
PROGRAM PROGRESS - WEEK 3
17
17
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 3/DAY 2 - LOWER
EXERCISE
SETS
REPS
HANDSTAND
NOTES
4-7
5-10s @6-7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
PROPER LINE
SQUATS, 311 TEMPO
4
6-8 @8
START WITH 311 TEMPO. NO
BOUNCE, FOCUS ON CORRECT
TECHNIQUE
RDL, 211 TEMPO
3
8 @8
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
HALF SISSY SQUAT
3
6-8 @8-9
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
CALVES
3
15-20 @10
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10-10s @8-9
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
BELLY TO WALL
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + HOLD
PROGRAM PROGRESS - WEEK 3
18
18
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK /3 DAY 3 - UPPER
EXERCISE
SETS
REPS
NOTES
DIPS
4
3-5 @8-9
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
CHIN UPS 121 TEMPO
4
3-5 @8-9
WORK ONLY IN THE RANGE YOU
CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION
OHP
3
6-8 @8
STRENGHTENING YOUR OVERHEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU
HINGEROW 121 TEMPO
3
4-6 @8
ASSISTANCE WORK FOR PULL
UPS, EXTERNAL ROTATION WORK
FOR SHOULDER HEALTH
SUPPORT HOLD
3
10s @8
WORKING ON SHOUDER DEPRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION
BICEPS-TRICEPS ISO
3
8-8 @8-9
CLOSED CHEST TECHNIQUE
PERFECT FORM
BARBELL
RINGS
WITH RING TURN OUT
SUPERSET FOR ARMS
EXERCISE FREE TO CHOOSE
PROGRAM PROGRESS - WEEK 3
19
19
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 3/DAY 4 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HANDSTAND
4-7
5-10s @6-7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
PROPER LINE
SQUATS, 131 TEMPO
4
4-5 @8
TECHNIQUE WORK. PAUSE 3s
AND TRY TO KEEP THE TENSION
BEFORE GOING UP
HIP TRHUSTS
3
8 @8
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
3
8 @8
BEND OVER ONLY AS MUCH AS
YOU CAN WITH A NEUTRAL SPINE
PIKE PUSH UPS
3
6 @8
TRY TO PIKE AS MUCH AS POSSIBLE TO WORK AS MUCH OVERHEAD
AS POSSIBLE.
YT-RAISES
3
6+6 @8
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
BELLY TO WALL
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
MAX PIKE POSITION
RINGS
PROGRAM PROGRESS - WEEK 3
20
20
TRACK YOUR NUMBERS
WEEK 4
21
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 4/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
SCAPULA PULL UP
3
3+3s @6-7
PREACTIVATION
PULL UPS
4
3-5 @9
WORK ONLY IN THE RANGE YOU
CAN CONTROL
DIPS
4
3-5 @9
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
ROWS
3
6-8 @8-9
CHOOSE YOUR ROWING EXERCISE.
FOCUS ON CORRECT SHOULDER
MOVEMENT
PUSH UPS / BENCH
3
6-8 @8-9
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FACEPULLS
3
10-12 @8-9
3s IN ACTIVE HANG
PERFECT FORM
CLOSED CHEST TECHNIQUE
FOCUS ON RETRACTION
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
FOCUS ON EXTERNAL ROTATION
PROGRAM PROGRESS - WEEK 4
22
22
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 4/DAY 2 - LOWER
EXERCISE
SETS
REPS
HANDSTAND
BELLY TO WALL
4-7
5-10s @6-7
NOTES
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
PROPER LINE
SQUATS, 311 TEMPO
4
6-8 @8-9
START WITH 311 TEMPO. NO
BOUNCE, FOCUS ON CORRECT
TECHNIQUE
RDL, 211 TEMPO
3
8 @8-9
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
HALF SISSY SQUAT
3
6-8 @8-9
CALVES
3
15-20 @10
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10-10s @8-9
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + HOLD
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
PROGRAM PROGRESS - WEEK 4
23
23
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 4/DAY 3 - UPPER
EXERCISE
SETS
REPS
NOTES
DIPS
4
3-5 @8-9
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
CHIN UPS 121 TEMPO
4
3-5 @8-9
WORK ONLY IN THE RANGE YOU
CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION
OHP
3
6-8 @8-9
STRENGHTENING YOUR OVERHEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU
HINGEROW 121 TEMPO
3
4-6 @8
ASSISTANCE WORK FOR PULL
UPS, EXTERNAL ROTATION WORK
FOR SHOULDER HEALTH
SUPPORT HOLD
3
10s @8
WORKING ON SHOUDER DEPRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION
BICEPS-TRICEPS ISO
3
8-8 @8-9
CLOSED CHEST TECHNIQUE
PERFECT FORM
BARBELL
RINGS
WITH RING TURN OUT
SUPERSET FOR ARMS
EXERCISE FREE TO CHOOSE
PROGRAM PROGRESS - WEEK 4
24
24
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 4/DAY 4 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HANDSTAND
BELLY TO WALL
4-7
5-10s @6-7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
PROPER LINE
SQUATS, 131 TEMPO
4
4-5 @8-9
TECHNIQUE WORK. PAUSE 3s
AND TRY TO KEEP THE TENSION
BEFORE GOING UP
HIP TRHUSTS
3
8 @8-9
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
3
8 @8-9
BEND OVER ONLY AS MUCH AS
YOU CAN WITH A NEUTRAL SPINE
PIKE PUSH UPS
3
6 @8-9
TRY TO PIKE AS MUCH AS POSSIBLE TO WORK AS MUCH OVERHEAD
AS POSSIBLE.
YT-RAISES
3
6+6 @8-9
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
MAX PIKE POSITION
RINGS
PROGRAM PROGRESS - WEEK 4
25
25
TRACK YOUR NUMBERS
DELOAD WEEK 5
26
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 5/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
EXPLOSIVE PULL UPS
3
1 @7
PULL UPS
3
3-4 @7
ONLY WORK IN THE RANGE YOU
CAN CONTROL
DIPS, 121 TEMPO
3
3-4 @7
PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.
FRONT LEVER RAISE
4
1 @7
START THE MOVEMENT IN YOUR
SHOULDERS. DON‘T USE MOMENTUM FROM YOUR HIPS
PUSH UPS / BENCH
3
6 @7
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FACEPULLS
3
10 @7
HOLLOW BODY POSITION
PERFECT FORM
CLOSED CHEST TECHNIQUE
TUCK LEGS AS MUCH AS NEEDED
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
FOCUS ON EXTERNAL ROTATION
PROGRAM PROGRESS - WEEK 5
27
27
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 5/DAY 2 - LOWER
EXERCISE
SETS
REPS
NOTES
HANDSTAND
5
1 @7
KICK UP TO THE WALL AND FIND
THE CORRECT POSITION. FOCUS
ON A PROPER LINE
SQUATS
3
6-8 @7
NO TEMPO VARIATION. REGULAR
SQUATS. FOCUS ON CORRECT
TECHNIQUE
RDL
3
6-8 @7
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
HALF SISSY SQUAT
3
4-5 @7
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
CALVES
3
15 @7
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10+10 @7
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
BACK TO WALL
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + CRUNCH
PROGRAM PROGRESS - WEEK 5
28
28
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 1: WEEK 5/DAY 3 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HSPU NEGATIVES
3
1 @7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. PERFORM A
NEGATIVE AFTERWARDS
SQUATS, 1.5 REPS
3
4-5 @7
TECHNIQUE WORK. TRY TO KEEP
THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP
HIP TRHUSTS
3
6-8 @7
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
3
8 @7
BRING YOUR KNEE HIGH ENOUGH
SO THAT YOUR PELVIS ROTATE
UPWARDS
OHP
3
6-8 @7
MORE OVERHEAD VOLUME TO
INCREASE YOUR HSPU PROGRESS
YT-RAISES
3
6+6 @7
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
BELLY TO WALL, 320 TEMPO
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
BARBELL
RINGS
PROGRAM PROGRESS - WEEK 5
29
29
TRACK YOUR NUMBERS
BLOCK 2, WEEK 6
30
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 6/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
EXPLOSIVE PULL UPS
4
1 @7
PULL UPS
4
5-7 @8
ONLY WORK IN THE RANGE YOU
CAN CONTROL
DIPS, 121 TEMPO
4
5-6 @8
PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.
FRONT LEVER RAISE
4
1 @7
START THE MOVEMENT IN YOUR
SHOULDERS. DON‘T USE MOMENTUM FROM YOUR HIPS
PUSH UPS / BENCH
3
6-8 @8
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FACEPULLS
3
10-12 @8
HOLLOW BODY POSITION
PERFECT FORM
CLOSED CHEST TECHNIQUE
TUCK LEGS AS MUCH AS NEEDED
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
FOCUS ON EXTERNAL ROTATION
PROGRAM PROGRESS - WEEK 6
31
31
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 6/DAY 2 - LOWER
EXERCISE
SETS
REPS
HANDSTAND
NOTES
5-7
1 @7
KICK UP TO THE WALL AND FIND
THE CORRECT POSITION. FOCUS
ON A PROPER LINE
SQUATS
4
8 @8
NO TEMPO VARIATION. REGULAR
SQUATS. FOCUS ON CORRECT
TECHNIQUE
RDL
4
8 @8
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
HALF SISSY SQUAT
4
6 @8
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
CALVES
3
15 @9
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10+10 @8
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
BACK TO WALL
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + CRUNCH
PROGRAM PROGRESS - WEEK 6
32
32
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 6/DAY 3 - UPPER
EXERCISE
SETS
REPS
NOTES
DIPS
4
5-7 @8
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
CHIN UPS
4
5-7 @8
WORK ONLY IN THE RANGE YOU
CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION
OHP
4
6-8 @8
STRENGHTENING YOUR OVERHEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU
HIGH ROWS
4
8-10 @8
ASSISTANCE WORK FOR PULL UPS.
FOCUS ON NEUTRAL SPINE AND
RETRACTED SHOULDERS
SUPPORT HOLD
3
10s @8
WORKING ON SHOUDER DEPRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION
BICEPS-TRICEPS ISO
3
8-8 @8-9
CLOSED CHEST TECHNIQUE
PERFECT FORM
BARBELL
RINGS
WITH RING TURN OUT
SUPERSET FOR ARMS
EXERCISE FREE TO CHOOSE
PROGRAM PROGRESS - WEEK 6
33
33
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 6/DAY 4 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HSPU NEGATIVES
4
SQUATS, 1.5 REPS
4
4-5 @8
TECHNIQUE WORK. TRY TO KEEP
THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP
HIP TRHUSTS
3
6-8 @8
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
4
8 @8
BRING YOUR KNEE HIGH ENOUGH
SO THAT YOUR PELVIS ROTATE
UPWARDS
OHP
4
6-8 @8
MORE OVERHEAD VOLUME TO
INCREASE YOUR HSPU PROGRESS
YT-RAISES
3
8+8 @8
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
BELLY TO WALL, 320 TEMPO
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
BARBELL
RINGS
1 @7-8
WALK UP THE WALL AND FIND THE
CORRECT POSITION. PERFORM A
NEGATIVE AFTERWARDS
PROGRAM PROGRESS - WEEK 6
34
34
TRACK YOUR NUMBERS
WEEK 7
35
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 7/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
EXPLOSIVE PULL UPS
5
1 @8
PULL UPS
4
5-7 @8
ONLY WORK IN THE RANGE YOU
CAN CONTROL
DIPS, 121 TEMPO
4
5-6 @8
PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.
FRONT LEVER RAISE
5
1 @8
START THE MOVEMENT IN YOUR
SHOULDERS. DON‘T USE MOMENTUM FROM YOUR HIPS
PUSH UPS / BENCH
3
6-8 @8
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FACEPULLS
3
10-12 @8
HOLLOW BODY POSITION
PERFECT FORM
CLOSED CHEST TECHNIQUE
TUCK LEGS AS MUCH AS NEEDED
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
FOCUS ON EXTERNAL ROTATION
PROGRAM PROGRESS - WEEK 7
36
36
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 7/DAY 2 - LOWER
EXERCISE
SETS
REPS
HANDSTAND
NOTES
5-7
1 @7
KICK UP TO THE WALL AND FIND
THE CORRECT POSITION. FOCUS
ON A PROPER LINE
SQUATS
4
8 @8
NO TEMPO VARIATION. REGULAR
SQUATS. FOCUS ON CORRECT
TECHNIQUE
RDL
4
8 @8
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
HALF SISSY SQUAT
4
6 @8
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
CALVES
3
15 @9
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10+10 @8
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
BACK TO WALL
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + CRUNCH
PROGRAM PROGRESS - WEEK 7
37
37
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 7/DAY 3 - UPPER
EXERCISE
SETS
REPS
NOTES
DIPS
4
5-7 @8
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
CHIN UPS
4
5-7 @8
WORK ONLY IN THE RANGE YOU
CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION
OHP
4
6-8 @8
STRENGHTENING YOUR OVERHEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU
HIGH ROWS
4
8-10 @8
ASSISTANCE WORK FOR PULL UPS.
FOCUS ON NEUTRAL SPINE AND
RETRACTED SHOULDERS
SUPPORT HOLD
3
10s @8
WORKING ON SHOUDER DEPRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION
BICEPS-TRICEPS ISO
3
8-8 @8-9
CLOSED CHEST TECHNIQUE
PERFECT FORM
BARBELL
RINGS
WITH RING TURN OUT
SUPERSET FOR ARMS
EXERCISE FREE TO CHOOSE
PROGRAM PROGRESS - WEEK 7
38
38
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 7/DAY 4 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HSPU NEGATIVES
5
1 @8
WALK UP THE WALL AND FIND THE
CORRECT POSITION. PERFORM A
NEGATIVE AFTERWARDS
SQUATS, 1.5 REPS
4
4-5 @8
TECHNIQUE WORK. TRY TO KEEP
THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP
HIP TRHUSTS
3
6-8 @8
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
4
8 @8
BRING YOUR KNEE HIGH ENOUGH
SO THAT YOUR PELVIS ROTATE
UPWARDS
OHP
4
6-8 @8
MORE OVERHEAD VOLUME TO
INCREASE YOUR HSPU PROGRESS
YT-RAISES
3
8+8 @8
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
BELLY TO WALL, 320 TEMPO
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
BARBELL
RINGS
PROGRAM PROGRESS - WEEK 7
39
39
TRACK YOUR NUMBERS
WEEK 8
40
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 8/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
EXPLOSIVE PULL UPS
6
1 @8
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
PULL UPS
4
5-7 @8-9
ONLY WORK IN THE RANGE YOU
CAN CONTROL
DIPS, 121 TEMPO
4
5-6 @8-9
PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.
FRONT LEVER RAISE
6
1 @8-9
START THE MOVEMENT IN YOUR
SHOULDERS. DON‘T USE MOMENTUM FROM YOUR HIPS
PUSH UPS / BENCH
3
6-8 @8-9
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FACEPULLS
3
HOLLOW BODY POSITION
PERFECT FORM
CLOSED CHEST TECHNIQUE
TUCK LEGS AS MUCH AS NEEDED
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
10-12 @8
FOCUS ON EXTERNAL ROTATION
PROGRAM PROGRESS - WEEK 8
41
41
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 8/DAY 2 - LOWER
EXERCISE
SETS
REPS
HANDSTAND
BACK TO WALL
5-7
NOTES
1 @7
KICK UP TO THE WALL AND FIND
THE CORRECT POSITION. FOCUS
ON A PROPER LINE
SQUATS
4
8 @8-9
NO TEMPO VARIATION. REGULAR
SQUATS. FOCUS ON CORRECT
TECHNIQUE
RDL
4
8 @8-9
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
HALF SISSY SQUAT
4
6 @8
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
CALVES
3
15 @9
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10+10 @8
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + CRUNCH
PROGRAM PROGRESS - WEEK 8
42
42
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 8/DAY 3 - UPPER
EXERCISE
SETS
REPS
NOTES
DIPS
4
5-7 @8-9
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
CHIN UPS
4
5-7 @8-9
WORK ONLY IN THE RANGE YOU
CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION
OHP
4
6-8 @8-9
STRENGHTENING YOUR OVERHEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU
HIGH ROWS
4
8-10 @8-9
SUPPORT HOLD
3
10s @8
BICEPS-TRICEPS ISO
3
8-8 @8-9
CLOSED CHEST TECHNIQUE
PERFECT FORM
BARBELL
RINGS
WITH RING TURN OUT
SUPERSET FOR ARMS
ASSISTANCE WORK FOR PULL UPS.
FOCUS ON NEUTRAL SPINE AND
RETRACTED SHOULDERS
WORKING ON SHOUDER DEPRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION
EXERCISE FREE TO CHOOSE
PROGRAM PROGRESS - WEEK 8
43
43
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 8/DAY 4 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HSPU NEGATIVES
5
1 @8
WALK UP THE WALL AND FIND THE
CORRECT POSITION. PERFORM A
NEGATIVE AFTERWARDS
SQUATS, 1.5 REPS
4
4-5 @8-9
TECHNIQUE WORK. TRY TO KEEP
THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP
HIP TRHUSTS
3
6-8 @8-9
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
4
8 @8-9
BRING YOUR KNEE HIGH ENOUGH
SO THAT YOUR PELVIS ROTATE
UPWARDS
OHP
4
6-8 @8
MORE OVERHEAD VOLUME TO
INCREASE YOUR HSPU PROGRESS
YT-RAISES
3
8+8 @8
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
BELLY TO WALL, 430 TEMPO
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
BARBELL
RINGS
PROGRAM PROGRESS - WEEK 8
44
44
TRACK YOUR NUMBERS
WEEK 9
45
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 9/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
EXPLOSIVE PULL UPS
6
1 @8
PULL UPS
4
5-7 @9
ONLY WORK IN THE RANGE YOU
CAN CONTROL
DIPS, 121 TEMPO
4
5-6 @9
PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.
FRONT LEVER RAISE
6
1 @9
START THE MOVEMENT IN YOUR
SHOULDERS. DON‘T USE MOMENTUM FROM YOUR HIPS
PUSH UPS / BENCH
3
6-8 @9
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FACEPULLS
3
10-12 @8
HOLLOW BODY POSITION
PERFECT FORM
CLOSED CHEST TECHNIQUE
TUCK LEGS AS MUCH AS NEEDED
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
FOCUS ON EXTERNAL ROTATION
PROGRAM PROGRESS - WEEK 9
46
46
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 9/DAY 2 - LOWER
EXERCISE
SETS
REPS
HANDSTAND
NOTES
5-7
1 @7
KICK UP TO THE WALL AND FIND
THE CORRECT POSITION. FOCUS
ON A PROPER LINE
SQUATS
4
8 @9
NO TEMPO VARIATION. REGULAR
SQUATS. FOCUS ON CORRECT
TECHNIQUE
RDL
4
8 @9
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
HALF SISSY SQUAT
4
6 @9
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
CALVES
3
15 @9
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10+10 @8
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
BACK TO WALL
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + CRUNCH
PROGRAM PROGRESS - WEEK 9
47
47
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 9/DAY 3 - UPPER
EXERCISE
SETS
REPS
NOTES
DIPS
4
5-7 @9
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
CHIN UPS
4
5-7 @9
WORK ONLY IN THE RANGE YOU
CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION
OHP
4
6-8 @9
STRENGHTENING YOUR OVERHEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU
HIGH ROWS
4
8-10 @9
ASSISTANCE WORK FOR PULL UPS.
FOCUS ON NEUTRAL SPINE AND
RETRACTED SHOULDERS
SUPPORT HOLD
3
10s @8
WORKING ON SHOUDER DEPRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION
BICEPS-TRICEPS ISO
3
8-8 @8-9
CLOSED CHEST TECHNIQUE
PERFECT FORM
BARBELL
RINGS
WITH RING TURN OUT
SUPERSET FOR ARMS
EXERCISE FREE TO CHOOSE
PROGRAM PROGRESS - WEEK 9
48
48
TRACK YOUR NUMBERS
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 9/DAY 4 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HSPU NEGATIVES
5
1 @8
WALK UP THE WALL AND FIND THE
CORRECT POSITION. PERFORM A
NEGATIVE AFTERWARDS
SQUATS, 1.5 REPS
4
4-5 @9
TECHNIQUE WORK. TRY TO KEEP
THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP
HIP TRHUSTS
3
6-8 @9
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
4
8 @9
BRING YOUR KNEE HIGH ENOUGH
SO THAT YOUR PELVIS ROTATE
UPWARDS
OHP
4
6-8 @9
MORE OVERHEAD VOLUME TO
INCREASE YOUR HSPU PROGRESS
YT-RAISES
3
8+8 @8
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
BELLY TO WALL, 530 TEMPO
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
BARBELL
RINGS
PROGRAM PROGRESS - WEEK 9
49
49
TRACK YOUR NUMBERS
DELOAD WEEK 10
50
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 10/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
EXPLOSIVE PULL UPS
3
2 @7
PULL UPS, TOP SET
1
1 @6-7
PULL UPS, BACKOFF
3
5-7 @7
BACKOFF SETS. ADJUST WEIGHT
TO THE REPS AND RIR OR DO
THEM BODYWEIGHT
DIPS, 121 TEMPO
3
6-7 @7
PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.
FRONT LEVER HOLD
4
3-5s @7
PUSH UPS / BENCH
3
6-8 @7
FACEPULLS
3
10-12 @8
HOLLOW BODY POSITION
PERFECT FORM
PERFECT FORM
CLOSED CHEST TECHNIQUE
TUCK LEGS AS MUCH AS NEEDED
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
TRACK YOUR NUMBERS
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
WEIGHTED TOP SINGLE
FOCUS ON DEPRESSED AND
RETRACTED SHOULDERS AND A
FLAT BACK
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FOCUS ON EXTERNAL ROTATION
PROGRAM PROGRESS - WEEK 10
51
51
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 10/DAY 2 - LOWER
EXERCISE
SETS
REPS
NOTES
HANDSTAND
FREE ATTEMPTS
5-7
1 @7
TRY TO FIND BALANCE WITHOUT
THE WALL. AT LEAST FOR A FEW
SETS
SQUATS, TOP SET
1
1 @6-7
SQUATS, BACKOFF
3
6 @7
RDL
3
10 @6-7
HALF SISSY SQUAT
3
6 @6-7
CALVES
3
15 @9
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10+10 @8
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
BACKSQUAT, HIGH BAR
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + CRUNCH
TRACK YOUR NUMBERS
TOP SINGLE. WORK YOUR WAY UP
TO THE WORKING WEIGHT OF THE
TOP SET
ADJUST THE WEIGHT TO THE
REPS AND RPE
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
PROGRAM PROGRESS - WEEK 10
52
52
ROAD TO WEIGHTED
TRAINING BLOCK 2: WEEK 10/DAY 3 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HSPU NEGATIVES
3
1 @6-7
TRY TO PERFORM THE NEGATIVE
FREE STANDING. (AT LEAST FOR A
FEW SETS)
SQUATS, 121 TEMPO
3
4-5 @6-7
TECHNIQUE WORK. TRY TO KEEP
THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP
HIP TRHUSTS
3
6-8 @6-7
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
3
8 @6-7
BRING YOUR KNEE HIGH ENOUGH
SO THAT YOUR PELVIS ROTATE
UPWARDS
OHP
3
6-8 @6-7
MORE OVERHEAD VOLUME TO
INCREASE YOUR HSPU PROGRESS
YT-RAISES
3
8+8 @7
FREE NEGATIVES, 420 TEMPO
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
BARBELL
RINGS
TRACK YOUR NUMBERS
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
PROGRAM PROGRESS - WEEK 10
53
53
BLOCK 3, WEEK 11
54
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 11/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
EXPLOSIVE PULL UPS
3
2 @7
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
PULL UPS, TOP SET
1
1 @7
WEIGHTED TOP SINGLE
PULL UPS, BACKOFF
3
5-7 @8
DIPS, 121 TEMPO
4
6-7 @7-8
FRONT LEVER HOLD
4
3-5s @7-8
PUSH UPS / BENCH
4
6-8 @7-8
FACEPULLS
3
HOLLOW BODY POSITION
PERFECT FORM
PERFECT FORM
CLOSED CHEST TECHNIQUE
TUCK LEGS AS MUCH AS NEEDED
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
12-15 @8
TRACK YOUR NUMBERS
BACKOFF SETS. ADJUST WEIGHT
TO THE REPS AND RIR OR DO
THEM BODYWEIGHT
PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.
FOCUS ON DEPRESSED AND
RETRACTED SHOULDERS AND A
FLAT BACK
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FOCUS ON EXTERNAL ROTATION
PROGRAM PROGRESS - WEEK 11
55
55
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 11/DAY 2 - LOWER
EXERCISE
SETS
REPS
NOTES
HANDSTAND
5-7
1 @7
TRY TO FIND BALANCE WITHOUT
THE WALL. AT LEAST FOR A FEW
SETS
SQUATS, TOP SET
1
1 @7
TOP SINGLE. WORK YOUR WAY UP
TO THE WORKING WEIGHT OF THE
TOP SET
SQUATS, BACKOFF
3
6 @7-8
ADJUST THE WEIGHT TO THE
REPS AND RPE
RDL
4
10 @7-8
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
HALF SISSY SQUAT
3
6 @8
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
CALVES
3
15 @9
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10+10 @8
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
FREE ATTEMPTS
BACKSQUAT, HIGH BAR
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + CRUNCH
TRACK YOUR NUMBERS
PROGRAM PROGRESS - WEEK 11
56
56
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 11/DAY 3 - UPPER
EXERCISE
SETS
REPS
NOTES
DIPS, TOP SET
1
1 @7
DIPS, BACKOFF
3
6 @7-8
CHIN UPS, 121 TEMPO
4
5-7 @7-8
PAUSE 2s IN THE TOP POSITION
OHP
4
6-8 @7-8
STRENGHTENING YOUR OVERHEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU
HIGH ROWS
4
8-10 @7-8
SUPPORT HOLD
3
10s @8
BICEPS-TRICEPS ISO
3
8-8 @8-9
CLOSED CHEST TECHNIQUE
CLOSED CHEST TECHNIQUE
PERFECT FORM
BARBELL
RINGS
WITH RING TURN OUT
SUPERSET FOR ARMS
TRACK YOUR NUMBERS
WEIGHTED TOP SET
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
ASSISTANCE WORK FOR PULL UPS.
FOCUS ON NEUTRAL SPINE AND
RETRACTED SHOULDERS
WORKING ON SHOUDER DEPRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION
EXERCISE FREE TO CHOOSE
PROGRAM PROGRESS - WEEK 11
57
57
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 11/DAY 4 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HSPU NEGATIVES
4
1 @7-8
TRY TO PERFORM THE NEGATIVE
FREE STANDING. (AT LEAST FOR A
FEW SETS)
SQUATS, 121 TEMPO
4
5-7 @7-8
TECHNIQUE WORK. TRY TO KEEP
THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP
HIP TRHUSTS
3
10 @7-8
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
4
8-12 @7-8
BRING YOUR KNEE HIGH ENOUGH
SO THAT YOUR PELVIS ROTATE
UPWARDS
OHP
4
5 @7-8
INCREASING THE WEIGHTS OVERHEAD TO SUPPLEMENT HSPU
YT-RAISES
3
FREE NEGATIVES, 420 TEMPO
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
BARBELL
RINGS
8+8 @7
TRACK YOUR NUMBERS
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
PROGRAM PROGRESS - WEEK 11
58
58
WEEK 12
59
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 12/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
EXPLOSIVE PULL UPS
3
2 @7
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
PULL UPS, TOP SET
1
1 @8
WEIGHTED TOP SINGLE
PULL UPS, BACKOFF
3
5-7 @8
BACKOFF SETS. ADJUST WEIGHT
TO THE REPS AND RIR OR DO
THEM BODYWEIGHT
DIPS, 121 TEMPO
4
6-7 @8
PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.
FRONT LEVER HOLD
4
3-5s @8
PUSH UPS / BENCH
4
6-8 @8
FACEPULLS
3
12-15 @8
HOLLOW BODY POSITION
PERFECT FORM
PERFECT FORM
CLOSED CHEST TECHNIQUE
TUCK LEGS AS MUCH AS NEEDED
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
TRACK YOUR NUMBERS
FOCUS ON DEPRESSED AND
RETRACTED SHOULDERS AND A
FLAT BACK
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FOCUS ON EXTERNAL ROTATION
PROGRAM PROGRESS - WEEK 12
60
60
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 12/DAY 2 - LOWER
EXERCISE
SETS
REPS
NOTES
HANDSTAND
5-7
1 @7
TRY TO FIND BALANCE WITHOUT
THE WALL. AT LEAST FOR A FEW
SETS
SQUATS, TOP SET
1
1 @8
TOP SINGLE. WORK YOUR WAY UP
TO THE WORKING WEIGHT OF THE
TOP SET
SQUATS, BACKOFF
3
6 @8
ADJUST THE WEIGHT TO THE
REPS AND RPE
RDL
4
10 @8
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
HALF SISSY SQUAT
3
6 @8
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
CALVES
4
15 @9
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10+10 @8
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
FREE ATTEMPTS
BACKSQUAT, HIGH BAR
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + CRUNCH
TRACK YOUR NUMBERS
PROGRAM PROGRESS - WEEK 12
61
61
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 12/DAY 3 - UPPER
EXERCISE
SETS
REPS
NOTES
DIPS, TOP SET
1
1 @8
WEIGHTED TOP SET
DIPS, BACKOFF
3
6 @8
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
CHIN UPS, 121 TEMPO
4
5-7 @8
PAUSE 2s IN THE TOP POSITION
OHP
4
6-8 @8
STRENGHTENING YOUR OVERHEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU
HIGH ROWS
4
8-10 @8
ASSISTANCE WORK FOR PULL UPS.
FOCUS ON NEUTRAL SPINE AND
RETRACTED SHOULDERS
SUPPORT HOLD
3
10s @8
WORKING ON SHOUDER DEPRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION
BICEPS-TRICEPS ISO
3
8-8 @8-9
CLOSED CHEST TECHNIQUE
CLOSED CHEST TECHNIQUE
PERFECT FORM
BARBELL
RINGS
WITH RING TURN OUT
SUPERSET FOR ARMS
TRACK YOUR NUMBERS
EXERCISE FREE TO CHOOSE
PROGRAM PROGRESS - WEEK 12
62
62
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 12/DAY 4 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HSPU NEGATIVES
5
1 @8
TRY TO PERFORM THE NEGATIVE
FREE STANDING. (AT LEAST FOR A
FEW SETS)
SQUATS, 121 TEMPO
4
5-7 @8
TECHNIQUE WORK. TRY TO KEEP
THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP
HIP TRHUSTS
3
10 @8
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
4
8-12 @8
BRING YOUR KNEE HIGH ENOUGH
SO THAT YOUR PELVIS ROTATE
UPWARDS
OHP
4
5 @8
INCREASING THE WEIGHTS OVERHEAD TO SUPPLEMENT HSPU
YT-RAISES
3
8+8 @8
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
FREE NEGATIVES, 420 TEMPO
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
BARBELL
RINGS
TRACK YOUR NUMBERS
PROGRAM PROGRESS - WEEK 12
63
63
WEEK 13
64
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 13/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
EXPLOSIVE PULL UPS
3
2 @7
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
PULL UPS, TOP SET
1
1 @8
WEIGHTED TOP SINGLE
PULL UPS, BACKOFF
3
5-7 @8-9
BACKOFF SETS. ADJUST WEIGHT
TO THE REPS AND RIR OR DO
THEM BODYWEIGHT
DIPS, 121 TEMPO
4
6-7 @8
FRONT LEVER HOLD
4
3-5s @8
PUSH UPS / BENCH
4
6-8 @8
FACEPULLS
3
12-15 @8
HOLLOW BODY POSITION
PERFECT FORM
PERFECT FORM
CLOSED CHEST TECHNIQUE
TUCK LEGS AS MUCH AS NEEDED
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
TRACK YOUR NUMBERS
PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.
FOCUS ON DEPRESSED AND
RETRACTED SHOULDERS AND A
FLAT BACK
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FOCUS ON EXTERNAL ROTATION
PROGRAM PROGRESS - WEEK 13
65
65
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 13/DAY 2 - LOWER
EXERCISE
SETS
REPS
NOTES
HANDSTAND
5-7
1 @7
TRY TO FIND BALANCE WITHOUT
THE WALL. AT LEAST FOR A FEW
SETS
SQUATS, TOP SET
1
1 @8
TOP SINGLE. WORK YOUR WAY UP
TO THE WORKING WEIGHT OF THE
TOP SET
SQUATS, BACKOFF
3
6 @8-9
RDL
4
10 @8
HALF SISSY SQUAT
3
6 @8
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
CALVES
4
15 @9
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10+10 @8
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
FREE ATTEMPTS
BACKSQUAT, HIGH BAR
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + CRUNCH
TRACK YOUR NUMBERS
ADJUST THE WEIGHT TO THE
REPS AND RPE
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
PROGRAM PROGRESS - WEEK 13
66
66
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 13/DAY 3 - UPPER
EXERCISE
SETS
REPS
NOTES
DIPS, TOP SET
1
1 @8
WEIGHTED TOP SET
DIPS, BACKOFF
3
6 @9
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
CHIN UPS, 121 TEMPO
4
5-7 @8
PAUSE 2s IN THE TOP POSITION
OHP
4
6-8 @8
STRENGHTENING YOUR OVERHEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU
HIGH ROWS
4
8-10 @8
ASSISTANCE WORK FOR PULL UPS.
FOCUS ON NEUTRAL SPINE AND
RETRACTED SHOULDERS
SUPPORT HOLD
3
10s @8
WORKING ON SHOUDER DEPRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION
BICEPS-TRICEPS ISO
3
8-8 @8-9
CLOSED CHEST TECHNIQUE
CLOSED CHEST TECHNIQUE
PERFECT FORM
BARBELL
RINGS
WITH RING TURN OUT
SUPERSET FOR ARMS
TRACK YOUR NUMBERS
EXERCISE FREE TO CHOOSE
PROGRAM PROGRESS - WEEK 13
67
67
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 13/DAY 4 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HSPU NEGATIVES
5
1 @9
TRY TO PERFORM THE NEGATIVE
FREE STANDING. (AT LEAST FOR A
FEW SETS)
SQUATS, 121 TEMPO
4
5-7 @8
TECHNIQUE WORK. TRY TO KEEP
THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP
HIP TRHUSTS
3
10 @8
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
4
8-12 @8-9
BRING YOUR KNEE HIGH ENOUGH
SO THAT YOUR PELVIS ROTATE
UPWARDS
OHP
4
5 @8-9
INCREASING THE WEIGHTS OVERHEAD TO SUPPLEMENT HSPU
YT-RAISES
3
FREE NEGATIVES, 530 TEMPO
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
BARBELL
RINGS
8+8 @8
TRACK YOUR NUMBERS
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
PROGRAM PROGRESS - WEEK 13
68
68
WEEK 14
69
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 14/DAY 1 - UPPER
EXERCISE
SETS
REPS
NOTES
EXPLOSIVE PULL UPS
3
2 @7
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
PULL UPS, TOP SET
1
1 @9
WEIGHTED TOP SINGLE
PULL UPS, BACKOFF
3
5-7 @9
BACKOFF SETS. ADJUST WEIGHT
TO THE REPS AND RIR OR DO
THEM BODYWEIGHT
DIPS, 121 TEMPO
4
6-7 @8
PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.
FRONT LEVER HOLD
4
3-5s @8
PUSH UPS / BENCH
4
6-8 @8
FACEPULLS
3
12-15 @8
HOLLOW BODY POSITION
PERFECT FORM
PERFECT FORM
CLOSED CHEST TECHNIQUE
TUCK LEGS AS MUCH AS NEEDED
HORIZONTAL PUSH
CHOOSE YOUR EQUIPMENT
TRACK YOUR NUMBERS
FOCUS ON DEPRESSED AND
RETRACTED SHOULDERS AND A
FLAT BACK
DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE
FOCUS ON EXTERNAL ROTATION
PROGRAM PROGRESS - WEEK 14
70
70
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 14/DAY 2 - LOWER
EXERCISE
SETS
REPS
NOTES
HANDSTAND
5-7
1 @7
TRY TO FIND BALANCE WITHOUT
THE WALL. AT LEAST FOR A FEW
SETS
SQUATS, TOP SET
1
1 @8
TOP SINGLE. WORK YOUR WAY UP
TO THE WORKING WEIGHT OF THE
TOP SET
SQUATS, BACKOFF
3
6 @9
ADJUST THE WEIGHT TO THE
REPS AND RPE
RDL
4
10 @9
FOCUS ON A NEUTRAL SPINE.
PAUSE 1s IN THE POINT OF
RETURN.
HALF SISSY SQUAT
3
6 @8
WORKS YOUR QUADS AND OPENS
YOUR HIP FLEXORS. MOBILITY &
STRENGTH
CALVES
4
15 @9
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
HOLLOW BODY COMBO
3
10+10 @8
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
FREE ATTEMPTS
BACKSQUAT, HIGH BAR
BACKSQUAT, HIGH BAR
BARBELL / DUMBBELL
BAND ASSISTED
UNILATERAL
SWING + CRUNCH
TRACK YOUR NUMBERS
PROGRAM PROGRESS - WEEK 14
71
71
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 14/DAY 3 - UPPER
EXERCISE
SETS
REPS
NOTES
DIPS, TOP SET
1
1 @9
WEIGHTED TOP SET
DIPS, BACKOFF
3
6 @9
KEEP YOUR SHOULDERS DEPRESSED & PROTRACTED
CHIN UPS, 121 TEMPO
4
5-7 @8
PAUSE 2s IN THE TOP POSITION
OHP
4
6-8 @8
STRENGHTENING YOUR OVERHEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU
HIGH ROWS
4
8-10 @8
ASSISTANCE WORK FOR PULL UPS.
FOCUS ON NEUTRAL SPINE AND
RETRACTED SHOULDERS
SUPPORT HOLD
3
10s @8
WORKING ON SHOUDER DEPRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION
BICEPS-TRICEPS ISO
3
8-8 @8-9
CLOSED CHEST TECHNIQUE
CLOSED CHEST TECHNIQUE
PERFECT FORM
BARBELL
RINGS
WITH RING TURN OUT
SUPERSET FOR ARMS
TRACK YOUR NUMBERS
EXERCISE FREE TO CHOOSE
PROGRAM PROGRESS - WEEK 14
72
72
ROAD TO WEIGHTED
TRAINING BLOCK 3: WEEK 14/DAY 4 - FULL BODY
EXERCISE
SETS
REPS
NOTES
HSPU NEGATIVES
5
1 @9
TRY TO PERFORM THE NEGATIVE
FREE STANDING. (AT LEAST FOR A
FEW SETS)
SQUATS, 121 TEMPO
4
5-7 @8-9
TECHNIQUE WORK. TRY TO KEEP
THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP
HIP TRHUSTS
3
10 @8
STRENGTHEN YOUR GLUTES AND
LEG ABDUCTION FOR BETTER
SQUATS
BEND OVER ROW
4
8-12 @8-9
BRING YOUR KNEE HIGH ENOUGH
SO THAT YOUR PELVIS ROTATE
UPWARDS
OHP
4
5 @8-9
INCREASING THE WEIGHTS OVERHEAD TO SUPPLEMENT HSPU
YT-RAISES
3
FREE NEGATIVES, 530 TEMPO
BACKSQUAT, HIGH BAR
BARBELL, BEST WITH LOOP BAND
BARBELL
BARBELL
RINGS
8+8 @8
TRACK YOUR NUMBERS
STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES
PROGRAM PROGRESS - WEEK 14
73
73
WEEK 15
74
ROAD TO WEIGHTED
BLOCK 4: HOW TO CONTINUE?
In week 15 you should adjust your deload towards your
next goal. You can start one of my more advanced programs like the SKILLS or 1RM Edition. If you do so, start
the first week of these programs in a deload version. (Just
cut some sets and train all exercises @ rpe 6-7. You can
also decrease the number of training days as we did in
this program to get more rest.
The other option would be to apply for the KING OF
WEIGHTED ONLINE COACHING. You will find more information about my personal online coaching under:
https://www.kingofweighted.com/pages/online-coaching-de-eng
PROGRAM PROGRESS - WEEK 15
75
75