ROAD TO WEIGHTED
BY MICHAEL SCHULZ
ROAD TO WEIGHTED
PROGRAM GOALS:
You want to get started with Weighted Calisthenics, but you‘re just not there yet? This
program should make you so strong that it‘s time for you to load the basics with extra
weight to get even stronger. During this program, you will multiply the rep number of
your basics, improve your technique and get your body used to a higher training volume. If you go through that, and master this program, you‘re ready to take the next
step.
To become a King Of Weighted Calisthenics.
22
ROAD TO WEIGHTED
PROGRAM COMMUNITY:
ENTER the free King of Weighted Facebook Group
NAME: Kings Of Weighted Calisthenics
Here you can share your questions, experiences and progress
to like-minded people.
All King of Weighted Videos are on YouTube and are embedded in
the ‘Members Area’ on www.kingofweighted.com.
The videos are deposited there and available for you around the
clock.
You can mark your achievements and posts on Instagram with the
hashtag: #kingofweighted and make them discoverable for me
and the community. Should you post program relevant stories, tag
my profile @micha_bln_ so I can share your stories.
For support inquiries, technical problems or general questions
that regarding the program, please contact us at support@kingofweighted.com
3
ROAD TO WEIGHTED
FREE MEMBERS AREA ACCESS
ADD TO CART
LOGIN/REGISTER
LOGIN/REGISTER WITH THE SAME EMAIL
ADRESS YOU BOUGHT THE SUBSCRIPTION WITH. YOUR 3 MONTH SUBSCRIPTION STARTS WITH YOUR FIRST LOG IN.
YOU CAN CANCEL IT ANYTIME. ONLY THE
FIRST 3 MONTH ARE FREE.
AGREE AND PROCEED TO
CHECKOUT
TRAINING/EXERCISES
HOW CAN I CALCULATE MY 1RM? HOW
TO USE REPS IN RESERVE? TUTORIALS,
EXERCISE VIDEOS, EXPLANATIONS. ALL
HERE.
4
ENTER YOUR DATA & THE
CODE ‘PROGRAMUSER’
NUTRITION LECTURES
HOW MUCH PROTEIN? WHICH SUPPS?
HOW TO DIET? THE ANSWERS YOU CAN
FIND HERE.
ROAD TO WEIGHTED
PROGRAM STRUCTURE:
The program (macrocylce) consists of 3 training blocks (mesocycles). One mesocycle consists of 4-6 weeks.(microcycle) One microcycle consists of 4 training
sessions. The weekly sessions are splittet up to different muscle groups. (split)
PERIODIZATION, VOLUME, FREQUENCY, INTENSITY
The program is linear periodized in the first block. Every week, the volume is increased in small increments. This means the number of repetitions per week will
be larger. As soon as your body has become accustomed to a training load, we
increase it again so that your body has to adapt again. After this block, the volume drops again and new, more intense exercises will be part of the plan. This
means less reps, but heavier or more difficult exercises. After the second block
you will be introduced to slightly new training system with top and backoff sets.
This will help you to get even stronger and achieve a new level of strength. Each
muscle is trained by the following split at least twice a week and thus optimally
stimulated:
TRAININGDAYS / TRAINIG SPLIT:
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
UPPER BODY
LOWER BODY
REST
UPPER BODY
LOWER BODY
REST
REST
MAIN EXERCIXES:
UPPER DAYS
Block 1: Pull Ups, Dips, Rows, Push Ups
Block 2: Pull Up & Dip Variations, Front Lever Variations, HSPU Variations
Block 3: Weighted Pull Ups & Weighted Dips, Skill Variations
LOWER DAY 2
Block 1: Squats, Deadlifts, Core, Handstands
Block 2: Squats, Deadlifts, Core, Handstands
Block 3: Squats, Deadlifts, Core, Handstands
5
ROAD TO WEIGHTED
INTENSITY/ ADJUST YOUR TRAINING:
In the program we try to work towards new rep ranges and new strength goals. To be
able to do this, it is recommended to not go all in every session. So during the main
lifts until Block 3, when the intensity is given for each exercise in RIR, try to keep 1 or
2 reps left in the tank. How we increase reps and weights in the program you can see
in the following example:
W1
3-5
PULL UPS EG.:
REPS
ROWS EG.:
25-30kg
3×8
W2
3-5
REPS
3×8
25-30kg
66
W3
4-6
REPS
3×8
30-35kg
W4
4-6
REPS
3×8
30-35kg
ROAD TO WEIGHTED
THE WORKOUT TABLES:
EXERCISE
EXERCISE 1
HINT1
EXERCISE 2
HINT2
EXERCISE 3
HINT3
EXERCISE 4
HINT4
EXERCISE 5
HINT5
EXERCISE 6
HINT6
SETS
REPS
RIR
NOTES
5
5
3
DON‘T DO THIS
3
8s
3
DON‘T DO THAT
3
5/3s
2
THIS XXX CAN HELP WITH THIS
EXERCISE
3
10
TF
DON‘T FORGET TO
3
10
1
3
10
1
EXERCISE - The exercise you should train
HINTS -Notes on execution, variation of the exercise
SETS - The number of sets you should perform the exercise
REPS - The number of repetitions you should do the exercise per set
RIR - The intensity of the set (Reps in reserve)
NOTES - Further notes on the exercise, the sets, execution speeds or similar.
REPS IN SECONDS - Specifies the hold time of a static exercise per set
REPS + REPS - Indicated you should do a combination of 2 exercises/variations
REPS / REPS IN SECONDS (X/Xs) - Indicates that a dynamic exercise is combined with hold times in seconds.
TF - Technical Failure, this means hold a static element as long as you can with
perfect technique
XXX ISO - Describes a free to choose exercise for the muscle XXX
EMOM - Every minute on minute means you perform the exercise for the specified reps every full minute and pause until the minute is up, then repeat that as
many times as the number behind the EMOM indicates
UNILATERAL - The exercise is performed with only one extremity (arm, leg)
7
ROAD TO WEIGHTED
WEEK 1
TRAINING BLOCK 1: WEEK 1/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
SCAPULA PULL UP
1S IN ACTIVE HANG
PULL UPS
RETRACTION, CHIN OVER BAR
DIPS
AT LEAST 90°
ROWS
FREE TO CHOOSE
PUSH UPS / BENCH
HORIZONTAL PUSH
FACEPULLS
CABLE / RINGS
Notes
3
3+1s
HELPS YOU TO ACTIVATE YOUR
BACK MUSCLES & CREATE GOOD
PULL UP HABITS
4
3-5
MAIN LIFT 1
4
3-5
MAIN LIFT 2
3
6-8
CHOOSE A ROWING VARIATION
THAT CHALLENGES YOU
3
6-8
CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU
3
10-12
FOCUS ON EXTERNAL ROTATION
TRAINING BLOCK 1: WEEK 1/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
Notes
HANDSTAND
KICK & HOLD AT WALL
SQUATS
BACKSQUAT
LUNGES
AT LEAST 90°
LEG EXTENSIONS
MACHINE
CALVES
HORIZONTAL PUSH
HOLLOW BODY COMBO
SWING + HOLD
6
2-3
KICK INTO A WALL HOLD, HOLD
SHORTLY AND REPEAT TO GET
USED TO GETTING INTO HS
4
6-8
MAIN LIFT 1
4
8
UNILATERAL LEG WORK
3
12-15
VOLUME WORK FOR BIG QUADS
3
15-20
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
3
10+10
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
8
ROAD TO WEIGHTED
WEEK 1
TRAINING BLOCK 1: WEEK 1/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
DIPS
AT LEAST 90°
CHIN UPS
SUPINATED GRIP
OHP
BARBELL OR DB
LAT PULLS
MACHINE
SUPPORT HOLD
RINGS
BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
Notes
4
3-5
MAIN LIFT 1
4
3-5
MAIN LIFT 2
3
6-8
LAYING THE HSPU FOUNDATION
3
6-8
ASSISTANCE WORK FOR PULL UPS
3
10s
STABILIZING YOUR DIP, WORKING
ON SHOULDER DEPRESSION
3
8+8
EXERCISE FREE TO CHOOSE
TRAINING BLOCK 1: WEEK 1/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
Notes
HANDSTAND
KICK & HOLD AT WALL
DEADLIFTS
CONVETIONAL / SUMO
BACK EXTENSIONS
AT LEAST 90°
LEG RAISES / TTB
HANGING
ONE LEG HIP THRUST
1S HOLD IN PEAK CONTRACTION
ABDUKTION
MACHINE
6
2-3
KICK INTO A WALL HOLD, HOLD
SHORTLY AND REPEAT TO GET
USED TO GETTING INTO HS
4
6-8
MAIN LIFT 1
3
8
FOCUS ON FEELING YOUR
HAMSTRINGS
3
8
TOES TO BARS IF YOU ARE
STRONG ENOUGH
3
6+1s
GLUTE TRAINING FOR STRONGER
SQUATS & LATER SKILLS LIKE
FRONT LEVER
3
10
STABILIZING YOUR SQUAT BY
STRENGTHENING ABDUCTION
9
ROAD TO WEIGHTED
WEEK 2
TRAINING BLOCK 1: WEEK 2/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
SCAPULA PULL UP
1S IN ACTIVE HANG
PULL UPS
RETRACTION, CHIN OVER BAR
DIPS
AT LEAST 90°
ROWS
FREE TO CHOOSE
PUSH UPS / BENCH
HORIZONTAL PUSH
FACEPULLS
CABLE / RINGS
Notes
3
3+1s
HELPS YOU TO ACTIVATE YOUR
BACK MUSCLES & CREATE GOOD
PULL UP HABITS
4
3-5
MAIN LIFT 1
4
3-5
MAIN LIFT 2
3
6-8
CHOOSE A ROWING ARIATION
THAT CHALLENGES YOU
3
6-8
CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU
3
10-12
FOCUS ON EXTERNAL ROTATION
TRAINING BLOCK 1: WEEK 2/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
Notes
HANDSTAND
KICK & HOLD AT WALL
SQUATS
BACKSQUAT
LUNGES
AT LEAST 90°
LEG EXTENSIONS
MACHINE
CALVES
HORIZONTAL PUSH
HOLLOW BODY COMBO
SWING + HOLD
6
2-3
KICK INTO A WALL HOLD, HOLD
SHORTLY AND REPEAT TO GET
USED TO GETTING INTO HS
4
6-8
MAIN LIFT 1
4
8
UNILATERAL LEG WORK
3
12-15
VOLUME WORK FOR BIG QUADS
3
15-20
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
3
10+10
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
10
ROAD TO WEIGHTED
WEEK 2
TRAINING BLOCK 1: WEEK 2/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
DIPS
AT LEAST 90°
CHIN UPS
SUPINATED GRIP
OHP
BARBELL OR DB
LAT PULLS
MACHINE
SUPPORT HOLD
RINGS
BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
Notes
4
3-5
MAIN LIFT 1
4
3-5
MAIN LIFT 2
3
6-8
LAYING THE HSPU FOUNDATION
3
6-8
ASSISTANCE WORK FOR PULL UPS
3
10s
STABILIZING YOUR DIP, WORKING
ON SHOULDER DEPRESSION
3
8+8
EXERCISE FREE TO CHOOSE
TRAINING BLOCK 1: WEEK 2/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
Notes
HANDSTAND
KICK & HOLD AT WALL
DEADLIFTS
CONVETIONAL / SUMO
BACK EXTENSIONS
AT LEAST 90°
LEG RAISES / TTB
HANGING
ONE LEG HIP THRUST
1S HOLD IN PEAK CONTRACTION
ABDUKTION
MACHINE
6
2-3
KICK INTO A WALL HOLD, HOLD
SHORTLY AND REPEAT TO GET
USED TO GETTING INTO HS
4
6-8
MAIN LIFT 1
3
8
FOCUS ON FEELING YOUR
HAMSTRINGS
3
8
TOES TO BARS IF YOU ARE
STRONG ENOUGH
3
6+1s
GLUTE TRAINING FOR STRONGER
SQUATS & LATER SKILLS LIKE
FRONT LEVER
3
10
STABILIZING YOUR SQUAT BY
STRENGTHENING ABDUCTION
11
ROAD TO WEIGHTED
WEEK 3
TRAINING BLOCK 1: WEEK 3/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
SCAPULA PULL UP
1S IN ACTIVE HANG
PULL UPS
RETRACTION, CHIN OVER BAR
DIPS
AT LEAST 90°
ROWS
FREE TO CHOOSE
PUSH UPS / BENCH
HORIZONTAL PUSH
FACEPULLS
CABLE / RINGS
Notes
3
3+1s
HELPS YOU TO ACTIVATE YOUR
BACK MUSCLES & CREATE GOOD
PULL UP HABITS
4
4-6
MAIN LIFT 1
4
4-6
MAIN LIFT 2
3
8
CHOOSE A ROWING ARIATION
THAT CHALLENGES YOU
3
8
CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU
3
12
FOCUS ON EXTERNAL ROTATION
TRAINING BLOCK 1: WEEK 3/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
Notes
HANDSTAND
KICK & HOLD AT WALL
SQUATS
BACKSQUAT
LUNGES
AT LEAST 90°
LEG EXTENSIONS
MACHINE
CALVES
HORIZONTAL PUSH
HOLLOW BODY COMBO
SWING + HOLD
6
2-3
KICK INTO A WALL HOLD, HOLD
SHORTLY AND REPEAT TO GET
USED TO GETTING INTO HS
4
8
MAIN LIFT 1
4
8
UNILATERAL LEG WORK
3
15
VOLUME WORK FOR BIG QUADS
3
20
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
3
10+10
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
12
ROAD TO WEIGHTED
WEEK 3
TRAINING BLOCK 1: WEEK 3/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
DIPS
AT LEAST 90°
CHIN UPS
SUPINATED GRIP
OHP
BARBELL OR DB
LAT PULLS
MACHINE
SUPPORT HOLD
RINGS
BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
Notes
4
4-6
MAIN LIFT 1
4
4-6
MAIN LIFT 2
3
8
LAYING THE HSPU FOUNDATION
3
8
ASSISTANCE WORK FOR PULL UPS
3
10s
STABILIZING YOUR DIP, WORKING
ON SHOULDER DEPRESSION
3
8+8
EXERCISE FREE TO CHOOSE
TRAINING BLOCK 1: WEEK 3/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
Notes
HANDSTAND
KICK & HOLD AT WALL
DEADLIFTS
CONVETIONAL / SUMO
BACK EXTENSIONS
AT LEAST 90°
LEG RAISES / TTB
HANGING
ONE LEG HIP THRUST
1S HOLD IN PEAK CONTRACTION
ABDUKTION
MACHINE
6
2-3
KICK INTO A WALL HOLD, HOLD
SHORTLY AND REPEAT TO GET
USED TO GETTING INTO HS
4
8
MAIN LIFT 1
3
8
FOCUS ON FEELING YOUR
HAMSTRINGS
3
8
TOES TO BARS IF YOU ARE
STRONG ENOUGH
3
6+1s
GLUTE TRAINING FOR STRONGER
SQUATS & LATER SKILLS LIKE
FRONT LEVER
3
10
STABILIZING YOUR SQUAT BY
STRENGTHENING ABDUCTION
13
ROAD TO WEIGHTED
WEEK 4
TRAINING BLOCK 1: WEEK 4/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
SCAPULA PULL UP
1S IN ACTIVE HANG
PULL UPS
RETRACTION, CHIN OVER BAR
DIPS
AT LEAST 90°
ROWS
FREE TO CHOOSE
PUSH UPS / BENCH
HORIZONTAL PUSH
FACEPULLS
CABLE / RINGS
Notes
3
4+1s
HELPS YOU TO ACTIVATE YOUR
BACK MUSCLES & CREATE GOOD
PULL UP HABITS
4
4-6
MAIN LIFT 1
4
4-6
MAIN LIFT 2
3
8
CHOOSE A ROWING ARIATION
THAT CHALLENGES YOU
3
8
CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU
3
12
FOCUS ON EXTERNAL ROTATION
TRAINING BLOCK 1: WEEK 4/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
Notes
HANDSTAND
KICK & HOLD AT WALL
SQUATS
BACKSQUAT
LUNGES
AT LEAST 90°
LEG EXTENSIONS
MACHINE
CALVES
HORIZONTAL PUSH
HOLLOW BODY COMBO
SWING + HOLD
7
2-3
KICK INTO A WALL HOLD, HOLD
SHORTLY AND REPEAT TO GET
USED TO GETTING INTO HS
4
8
MAIN LIFT 1
4
8
UNILATERAL LEG WORK
3
15
VOLUME WORK FOR BIG QUADS
3
20
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
3
10+10
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
14
ROAD TO WEIGHTED
WEEK 4
TRAINING BLOCK 1: WEEK 4/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
DIPS
AT LEAST 90°
CHIN UPS
SUPINATED GRIP
OHP
BARBELL OR DB
LAT PULLS
MACHINE
SUPPORT HOLD
RINGS
BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
Notes
4
4-6
MAIN LIFT 1
4
4-6
MAIN LIFT 2
3
8
LAYING THE HSPU FOUNDATION
3
8
ASSISTANCE WORK FOR PULL UPS
3
10s
STABILIZING YOUR DIP, WORKING
ON SHOULDER DEPRESSION
3
8+8
EXERCISE FREE TO CHOOSE
TRAINING BLOCK 1: WEEK 4/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
Notes
HANDSTAND
KICK & HOLD AT WALL
DEADLIFTS
CONVETIONAL / SUMO
BACK EXTENSIONS
AT LEAST 90°
LEG RAISES / TTB
HANGING
ONE LEG HIP THRUST
1S HOLD IN PEAK CONTRACTION
ABDUKTION
MACHINE
7
2-3
KICK INTO A WALL HOLD, HOLD
SHORTLY AND REPEAT TO GET
USED TO GETTING INTO HS
4
8
MAIN LIFT 1
3
8
FOCUS ON FEELING YOUR
HAMSTRINGS
3
8
TOES TO BARS IF YOU ARE
STRONG ENOUGH
3
6+1s
GLUTE TRAINING FOR STRONGER
SQUATS & LATER SKILLS LIKE
FRONT LEVER
3
10
STABILIZING YOUR SQUAT BY
STRENGTHENING ABDUCTION
15
ROAD TO WEIGHTED
WEEK 5
TRAINING BLOCK 1: WEEK 5/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
SCAPULA PULL UP
1S IN ACTIVE HANG
PULL UPS
RETRACTION, CHIN OVER BAR
DIPS
AT LEAST 90°
ROWS
FREE TO CHOOSE
PUSH UPS / BENCH
HORIZONTAL PUSH
FACEPULLS
CABLE / RINGS
Notes
3
4+1s
HELPS YOU TO ACTIVATE YOUR
BACK MUSCLES & CREATE GOOD
PULL UP HABITS
4
5-7
MAIN LIFT 1
4
5-7
MAIN LIFT 2
3
10
CHOOSE A ROWING ARIATION
THAT CHALLENGES YOU
3
10
CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU
3
12
FOCUS ON EXTERNAL ROTATION
TRAINING BLOCK 1: WEEK 5/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
Notes
HANDSTAND
KICK & HOLD AT WALL
SQUATS
BACKSQUAT
LUNGES
AT LEAST 90°
LEG EXTENSIONS
MACHINE
CALVES
HORIZONTAL PUSH
HOLLOW BODY COMBO
SWING + HOLD
7
2-3
KICK INTO A WALL HOLD, HOLD
SHORTLY AND REPEAT TO GET
USED TO GETTING INTO HS
4
8
MAIN LIFT 1
4
10
UNILATERAL LEG WORK
3
15
VOLUME WORK FOR BIG QUADS
3
20
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
3
10+10
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
16
ROAD TO WEIGHTED
WEEK 5
TRAINING BLOCK 1: WEEK 5/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
DIPS
AT LEAST 90°
CHIN UPS
SUPINATED GRIP
OHP
BARBELL OR DB
LAT PULLS
MACHINE
SUPPORT HOLD
RINGS
BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
Notes
4
5-7
MAIN LIFT 1
4
5-7
MAIN LIFT 2
3
10
LAYING THE HSPU FOUNDATION
3
10
ASSISTANCE WORK FOR PULL UPS
3
10s
STABILIZING YOUR DIP, WORKING
ON SHOULDER DEPRESSION
3
8+8
EXERCISE FREE TO CHOOSE
TRAINING BLOCK 1: WEEK 5/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
Notes
HANDSTAND
KICK & HOLD AT WALL
DEADLIFTS
CONVETIONAL / SUMO
BACK EXTENSIONS
AT LEAST 90°
LEG RAISES / TTB
HANGING
ONE LEG HIP THRUST
1S HOLD IN PEAK CONTRACTION
ABDUKTION
MACHINE
7
2-3
KICK INTO A WALL HOLD, HOLD
SHORTLY AND REPEAT TO GET
USED TO GETTING INTO HS
4
8
MAIN LIFT 1
3
8
FOCUS ON FEELING YOUR
HAMSTRINGS
3
8
TOES TO BARS IF YOU ARE
STRONG ENOUGH
3
6+1s
GLUTE TRAINING FOR STRONGER
SQUATS & LATER SKILLS LIKE
FRONT LEVER
3
10
STABILIZING YOUR SQUAT BY
STRENGTHENING ABDUCTION
17
ROAD TO WEIGHTED
WEEK 6
TRAINING BLOCK 1: WEEK 6/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
SCAPULA PULL UP
1S IN ACTIVE HANG
PULL UPS
RETRACTION, CHIN OVER BAR
DIPS
AT LEAST 90°
ROWS
FREE TO CHOOSE
PUSH UPS / BENCH
HORIZONTAL PUSH
FACEPULLS
CABLE / RINGS
Notes
3
4+1s
HELPS YOU TO ACTIVATE YOUR
BACK MUSCLES & CREATE GOOD
PULL UP HABITS
4
5-7
MAIN LIFT 1
4
5-7
MAIN LIFT 2
3
10
CHOOSE A ROWING ARIATION
THAT CHALLENGES YOU
3
10
CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU
3
12
FOCUS ON EXTERNAL ROTATION
TRAINING BLOCK 1: WEEK 6/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
Notes
HANDSTAND
KICK & HOLD AT WALL
SQUATS
BACKSQUAT
LUNGES
AT LEAST 90°
LEG EXTENSIONS
MACHINE
CALVES
HORIZONTAL PUSH
HOLLOW BODY COMBO
SWING + HOLD
7
2-3
KICK INTO A WALL HOLD, HOLD
SHORTLY AND REPEAT TO GET
USED TO GETTING INTO HS
4
8
MAIN LIFT 1
4
10
UNILATERAL LEG WORK
3
15
VOLUME WORK FOR BIG QUADS
3
20
HIGH REP RANGES USUALLY WORK
BEST FOR CALVES
3
10+10
STRENGHTEN HOLLOW POSITION
FOR HANDSTAND AND LATER
MUSCLE UPS
18
ROAD TO WEIGHTED
WEEK 6
TRAINING BLOCK 1: WEEK 6/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
DIPS
AT LEAST 90°
CHIN UPS
SUPINATED GRIP
OHP
BARBELL OR DB
LAT PULLS
MACHINE
SUPPORT HOLD
RINGS
BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
Notes
4
5-7
MAIN LIFT 1
4
5-7
MAIN LIFT 2
3
10
LAYING THE HSPU FOUNDATION
3
10
ASSISTANCE WORK FOR PULL UPS
3
10s
STABILIZING YOUR DIP, WORKING
ON SHOULDER DEPRESSION
3
8+8
EXERCISE FREE TO CHOOSE
TRAINING BLOCK 1: WEEK 6/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
Notes
HANDSTAND
KICK & HOLD AT WALL
DEADLIFTS
CONVETIONAL / SUMO
BACK EXTENSIONS
AT LEAST 90°
LEG RAISES / TTB
HANGING
ONE LEG HIP THRUST
1S HOLD IN PEAK CONTRACTION
ABDUKTION
MACHINE
7
2-3
KICK INTO A WALL HOLD, HOLD
SHORTLY AND REPEAT TO GET
USED TO GETTING INTO HS
4
8
MAIN LIFT 1
3
8
FOCUS ON FEELING YOUR
HAMSTRINGS
3
8
TOES TO BARS IF YOU ARE
STRONG ENOUGH
3
6+1s
GLUTE TRAINING FOR STRONGER
SQUATS & LATER SKILLS LIKE
FRONT LEVER
3
10
STABILIZING YOUR SQUAT BY
STRENGTHENING ABDUCTION
19
ROAD TO WEIGHTED
DELOAD WEEK
TRAINING BLOCK 1: DELOAD WEEK DAY 1
EXERCISE
SETS
REPS
SCAPULA PULL UP
1S IN ACTIVE HANG
PULL UPS
RETRACTION, CHIN OVER BAR
DIPS
AT LEAST 90°
ROWS
FREE TO CHOOSE
PUSH UPS / BENCH
HORIZONTAL PUSH
FACEPULLS
CABLE / RINGS
3
4+1s
HELPS YOU TO ACTIVATE YOUR
BACK MUSCLES & CREATE GOOD
PULL UP HABITS
4
4
KEEP 3 REPS IN RESERVE
4
4
KEEP 3 REPS IN RESERVE
3
8
KEEP 3 REPS IN RESERVE
3
10
KEEP 3 REPS IN RESERVE
3
12
FOCUS ON EXTERNAL ROTATION
TRAINING BLOCK 1: DELOAD WEEK DAY 2
EXERCISE
SETS
REPS
HANDSTAND
KICK & HOLD AT WALL
SQUATS
CONVETIONAL / SUMO
DEADLIFTS
AT LEAST 90°
LEG EXTENSIONS
HANGING
LEG CURLS
TRX OR RINGS / MACHINE 15 REPS
KNEE RAISES
HANGING
Notes
Notes
7
2-3
KICK INTO A WALL HOLD, HOLD
SHORTLY AND REPEAT TO GET
USED TO GETTING INTO HS
4
6
KEEP 3 REPS IN RESERVE
4
5
KEEP 3 REPS IN RESERVE
3
15
KEEP 3 REPS IN RESERVE
3
6-8
KEEP 3 REPS IN RESERVE
3
10
KNEES TO CHEST
20
ROAD TO WEIGHTED
WEEK 7
TRAINING BLOCK 2: WEEK 7/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
EXPLOSIVE PULL UPS
PULL AS FAST AS POSSIBLE
PULL UPS
RETRACTION, CHIN OVER BAR
TEMPO DIPS
010 TEMPO
FRONT LEVER RAISE
TUCK LEGS AS MUCH AS NEEDED
PUSH UPS / BENCH
HORIZONTAL PUSH
REVERSE FLYS
CABLE / RINGS / DB
Notes
3
2
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
2
5
LOWER VOLUME AFTER EXPLOSIVE
PULLS
4
5
1 SECOND PAUSE AT 90°
5
2
SLOWLY GETTING INTO FRONT
LEVER TRAINING
3
10
CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU
3
10
REAR DELT WORK
TRAINING BLOCK 2: WEEK 7/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL
SQUATS
BACKSQUAT
SPLIT SQUATS
BULGARIAN VERSION
LEG EXTENSIONS
MACHINE
CALVE RAISES
SEATED / STANDING
HOLLOW BODY COMBO
SWING+CRUNCH+HOLD
8
1
ASS TO WALL
4
6
INCREASING THE WEIGHT,
DECREASING THE REPS
3
12
THE BIGGER YOUR STEP IS, THE
LESS QUAD AND MORE HIP DOMINANT IT GETS
3
20
COLLECTING VOLUME THAT GOT
LOST ON THE MAIN LIFTS DUE TO
HIGHER INTENSITIES
3
20
3
10+10+10
21
ADDING CRUNCHES TO THE SET
ROAD TO WEIGHTED
WEEK 7
TRAINING BLOCK 2: WEEK 7/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
DIPS, BANDED
DIP AGAINST RESISTANCE BAND
GIRONDA PULL UPS
RETRACTION, CHEST TO BAR
OHP
BARBELL / DB
LAT PULLS
MACHINE
SUPPORT HOLD, RTO
RING TURN OUT
BICEPS TRICEPS ISO
SUPERSET
Notes
4
4
STRENGTHENING THE UPPER
PART OF THE DIPS
4
3
NEUTRAL GRIP, PULL AS HIGH AS
POSSIBLE WITHOUT LOOSING
RETRACTION
4
6
HIGHER LOADS, LESS REPS
3
10
COLLECTING VOLUME
3
10-15s
SUPINATE YOUR WRISTS
3
10+10
EXERCISES FREE TO CHOOSE
TRAINING BLOCK 2: WEEK 7/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL
RDL
BARBELL / DB
LEG PRESS
WIDE STAND
ONE LEG HIP THRUSTS
MACHINE / BARBELL
ABS WHEEL
OR RING ROLL OUT
LOADED CARRIES
WEIGHT IN ONLY 1 ARM
8
1
ASS TO WALL
4
6
STIFF LEGS, NO DEADSTOP
3
12
WIDE STAND TO HIT GLUTES &
ADDUCTORS
3
8+1s
3
6-8
STAY HOLLOW THE WHOLE TIME.
NO HOLLOW BACK, HOLLOW
BODY!
3
20m
LATERAL ABS WORK, STABILITY
WORK
22
ROAD TO WEIGHTED
WEEK 8
TRAINING BLOCK 2: WEEK 8/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
EXPLOSIVE PULL UPS
PULL AS FAST AS POSSIBLE
PULL UPS
RETRACTION, CHIN OVER BAR
TEMPO DIPS
010 TEMPO
FRONT LEVER RAISE
TUCK LEGS AS MUCH AS NEEDED
PUSH UPS / BENCH
HORIZONTAL PUSH
REVERSE FLYS
CABLE / RINGS / DB
Notes
3
2
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
2
5
LOWER VOLUME AFTER EXPLOSIVE
PULLS
4
5
1 SECOND PAUSE AT 90°
5
2
SLOWLY GETTING INTO FRONT
LEVER TRAINING
3
10
CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU
3
10
REAR DELT WORK
TRAINING BLOCK 2: WEEK 8/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL
SQUATS
BACKSQUAT
SPLIT SQUATS
BULGARIAN VERSION
LEG EXTENSIONS
MACHINE
CALVE RAISES
SEATED / STANDING
HOLLOW BODY COMBO
SWING+CRUNCH+HOLD
8
1
ASS TO WALL
4
6
INCREASING THE WEIGHT,
DECREASING THE REPS
3
12
THE BIGGER YOUR STEP IS, THE
LESS QUAD AND MORE HIP DOMINANT IT GETS
3
20
COLLECTING VOLUME THAT GOT
LOST ON THE MAIN LIFTS DUE TO
HIGHER INTENSITIES
3
20
3
10+10+10
23
ADDING CRUNCHES TO THE SET
ROAD TO WEIGHTED
WEEK 8
TRAINING BLOCK 2: WEEK 8/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
DIPS, BANDED
DIP AGAINST RESISTANCE BAND
GIRONDA PULL UPS
RETRACTION, CHEST TO BAR
OHP
BARBELL / DB
LAT PULLS
MACHINE
SUPPORT HOLD, RTO
RING TURN OUT
BICEPS TRICEPS ISO
SUPERSET
Notes
4
4
STRENGTHENING THE UPPER
PART OF THE DIPS
4
3
NEUTRAL GRIP, PULL AS HIGH AS
POSSIBLE WITHOUT LOOSING
RETRACTION
4
6
HIGHER LOADS, LESS REPS
3
10
COLLECTING VOLUME
3
10-15s
SUPINATE YOUR WRISTS
3
10+10
EXERCISES FREE TO CHOOSE
TRAINING BLOCK 2: WEEK 8/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL
RDL
BARBELL / DB
LEG PRESS
WIDE STAND
ONE LEG HIP THRUSTS
MACHINE / BARBELL
ABS WHEEL
OR RING ROLL OUT
LOADED CARRIES
WEIGHT IN ONLY 1 ARM
8
1
ASS TO WALL
4
6
STIFF LEGS, NO DEADSTOP
3
12
WIDE STAND TO HIT GLUTES &
ADDUCTORS
3
8+1s
3
6-8
STAY HOLLOW THE WHOLE TIME.
NO HOLLOW BACK, HOLLOW
BODY!
3
20m
LATERAL ABS WORK, STABILITY
WORK
24
ROAD TO WEIGHTED
WEEK 9
TRAINING BLOCK 2: WEEK 9/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
EXPLOSIVE PULL UPS
PULL AS FAST AS POSSIBLE
PULL UPS
RETRACTION, CHIN OVER BAR
TEMPO DIPS
020 TEMPO
FRONT LEVER RAISE
TUCK LEGS AS MUCH AS NEEDED
PUSH UPS / BENCH
HORIZONTAL PUSH
REVERSE FLYS
CABLE / RINGS / DB
Notes
3
2
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
2
5
LOWER VOLUME AFTER EXPLOSIVE
PULLS
4
4
1 SECOND PAUSE AT 90°
6
2
SLOWLY GETTING INTO FRONT
LEVER TRAINING
3
10
CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU
3
10
REAR DELT WORK
TRAINING BLOCK 2: WEEK 9/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL
SQUATS
BACKSQUAT
SPLIT SQUATS
BULGARIAN VERSION
LEG EXTENSIONS
MACHINE
CALVE RAISES
SEATED / STANDING
HOLLOW BODY COMBO
SWING+CRUNCH+HOLD
8
1
ASS TO WALL
4
5
INCREASING THE WEIGHT,
DECREASING THE REPS
3
12
THE BIGGER YOUR STEP IS, THE
LESS QUAD AND MORE HIP DOMINANT IT GETS
3
20
COLLECTING VOLUME THAT GOT
LOST ON THE MAIN LIFTS DUE TO
HIGHER INTENSITIES
3
20
3
10+10+10
25
ADDING CRUNCHES TO THE SET
ROAD TO WEIGHTED
WEEK 9
TRAINING BLOCK 2: WEEK 9/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
DIPS, BANDED
DIP AGAINST RESISTANCE BAND
GIRONDA PULL UPS
RETRACTION, CHEST TO BAR
OHP
BARBELL / DB
LAT PULLS
MACHINE
SUPPORT HOLD, RTO
RING TURN OUT
BICEPS TRICEPS ISO
SUPERSET
Notes
4
3
ADD WEIGHT OR STRONGER
RESISTANCE BAND
4
3
NEUTRAL GRIP, PULL AS HIGH AS
POSSIBLE WITHOUT LOOSING
RETRACTION
4
5
HIGHER LOADS, LESS REPS
3
10
COLLECTING VOLUME
3
10-15s
SUPINATE YOUR WRISTS
3
10+10
EXERCISES FREE TO CHOOSE
TRAINING BLOCK 2: WEEK 9/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL
RDL
BARBELL / DB
LEG PRESS
WIDE STAND
ONE LEG HIP THRUSTS
MACHINE / BARBELL
ABS WHEEL
OR RING ROLL OUT
LOADED CARRIES
WEIGHT IN ONLY 1 ARM
8
1
ASS TO WALL
4
5
STIFF LEGS, NO DEADSTOP
3
12
WIDE STAND TO HIT GLUTES &
ADDUCTORS
3
8+1s
3
6-8
STAY HOLLOW THE WHOLE TIME.
NO HOLLOW BACK, HOLLOW
BODY!
3
20m
LATERAL ABS WORK, STABILITY
WORK
26
ROAD TO WEIGHTED
WEEK 10
TRAINING BLOCK 2: WEEK 10/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
Notes
EXPLOSIVE PULL UPS
PULL AS FAST AS POSSIBLE
PULL UPS
RETRACTION, CHIN OVER BAR
TEMPO DIPS
020 TEMPO
FRONT LEVER RAISE
TUCK LEGS AS MUCH AS NEEDED
PUSH UPS / BENCH
HORIZONTAL PUSH
REVERSE FLYS
CABLE / RINGS / DB
3
2
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
2
5
LOWER VOLUME AFTER EXPLOSIVE
PULLS
4
4
1 SECOND PAUSE AT 90°
6
2
SLOWLY GETTING INTO FRONT
LEVER TRAINING
3
10
CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU
3
10
REAR DELT WORK
TRAINING BLOCK 2: WEEK 10/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL
SQUATS
BACKSQUAT
SPLIT SQUATS
BULGARIAN VERSION
LEG EXTENSIONS
MACHINE
CALVE RAISES
SEATED / STANDING
HOLLOW BODY COMBO
SWING+CRUNCH+HOLD
8
1
ASS TO WALL
4
5
INCREASING THE WEIGHT,
DECREASING THE REPS
3
12
THE BIGGER YOUR STEP IS, THE
LESS QUAD AND MORE HIP DOMINANT IT GETS
3
20
COLLECTING VOLUME THAT GOT
LOST ON THE MAIN LIFTS DUE TO
HIGHER INTENSITIES
3
20
3
10+10+10
27
ADDING CRUNCHES TO THE SET
ROAD TO WEIGHTED
WEEK 10
TRAINING BLOCK 2: WEEK 10/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
Notes
DIPS, BANDED
DIP AGAINST RESISTANCE BAND
GIRONDA PULL UPS
RETRACTION, CHEST TO BAR
OHP
BARBELL / DB
LAT PULLS
MACHINE
SUPPORT HOLD, RTO
RING TURN OUT
BICEPS TRICEPS ISO
SUPERSET
4
3
ADD WEIGHT OR STRONGER
RESISTANCE BAND
4
3
NEUTRAL GRIP, PULL AS HIGH AS
POSSIBLE WITHOUT LOOSING
RETRACTION
4
5
HIGHER LOADS, LESS REPS
3
10
COLLECTING VOLUME
3
10-15s
SUPINATE YOUR WRISTS
3
10+10
EXERCISES FREE TO CHOOSE
TRAINING BLOCK 2: WEEK 10/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL
RDL
BARBELL / DB
LEG PRESS
WIDE STAND
ONE LEG HIP THRUSTS
MACHINE / BARBELL
ABS WHEEL
OR RING ROLL OUT
LOADED CARRIES
WEIGHT IN ONLY 1 ARM
8
1
ASS TO WALL
4
5
STIFF LEGS, NO DEADSTOP
3
12
WIDE STAND TO HIT GLUTES &
ADDUCTORS
3
8+1s
3
6-8
STAY HOLLOW THE WHOLE TIME.
NO HOLLOW BACK, HOLLOW
BODY!
3
20m
LATERAL ABS WORK, STABILITY
WORK
28
ROAD TO WEIGHTED
DELOAD WEEK
TRAINING BLOCK 2: DELOAD DAY 1
EXERCISE
SETS
REPS
EXPLOSIVE PULL UPS
PULL AS FAST AS POSSIBLE
PULL UPS
RETRACTION, CHIN OVER BAR
TEMPO DIPS
020 TEMPO
FRONT LEVER RAISE
TUCK LEGS AS MUCH AS NEEDED
PUSH UPS / BENCH
HORIZONTAL PUSH
REVERSE FLYS
CABLE / RINGS / DB
3
2
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
2
4
LOWER VOLUME AFTER EXPLOSIVE
PULLS, KEEP 3 REPS IN RESERVE
3
3-4
2 SECOND PAUSE AT 90°, KEEP 3
REPS IN RESERVE
5
2
SLOWLY GETTING INTO FRONT
LEVER TRAINING
3
8
CHOOSE A HORIZONTAL PUSH VARIATION THAT CHALLENGES YOU
3
8
REAR DELT WORK
TRAINING BLOCK 2: DELOAD DAY 2
EXERCISE
SETS
REPS
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL
SQUATS
BACKSQUAT
SPLIT SQUATS
BULGARIAN VERSION
RDL
DB/BARBELL
CALVE RAISES
SEATED / STANDING
HOLLOW BODY COMBO
SWING+CRUNCH+HOLD
Notes
Notes
8
1
ASS TO WALL
4
5
KEEP 3 REPS IN RESERVE
3
8
KEEP 3 REPS IN RESERVE
3
8
KEEP 3 REPS IN RESERVE
3
20
3
10+10+10
29
ADDING CRUNCHES TO THE SET
ROAD TO WEIGHTED
WEEK 11
TRAINING BLOCK 3: WEEK 11/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
RIR
PULL UPS
WEIGHTED
PULL UPS
BODYWEIGHT / WEIGHTED
DIPS
WEIGHTED
DIPS
BODYWEIGHT / WEIGHTED
FRONT LEVER HOLD
FREE HOLD, TUCKED
PUSH UPS / BENCH
HORIZONTAL PUSH EXERCISE
FACEPULLS
CABLE, RINGS
1
3
2
ADJUST WEIGHT TO RIR
3
6
1
LIGHTER BACKOFF SETS
1
3
2
ADJUST WEIGHT TO RIR
3
6
1
LIGHTER BACKOFF SETS
5
5s
2s
ADJUST YOUR LEVER TO BE ABLE
TO HOLD THE FL FOR ABOUT 7S
(5S + 2S IN RESERVE)
3
10
2
CHEST VOLUME WORK
3
12
2
EXTERNAL ROTATION WORK.
KEEPS THE SHOULDER HEALTHY
TRAINING BLOCK 3: WEEK 11/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
RIR
HANDSTAND ATTEMPTS
FREE STAND
TEMPO SQUATS
020 TEMPO
SQUATS BACKOFF
BACKSQUAT
LUNGES
DB, BARBELL...
CALVES
SEATED / STANDING
JACKKNIFES
SLOW ECCENTRIC
Notes
Notes
10
1
3
3
3
2S PAUSE IN THE DEEPEST
POSITION
2
8
2
REGULAR SQUAT, BACKOFF SETS
3
8
2
UNILATERAL LEG WORK
3
15
1
3
8
2
30
FIRST TIME TRYING TO HOLD THE
HS TOTALLY FREE
TRY TO DO THE ECCENTRIC AS
SLOW AS POSSIBLE
ROAD TO WEIGHTED
WEEK 11
TRAINING BLOCK 3: WEEK 11/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
RIR
TEMPO DIPS
020 TEMPO
HIGH PULL UPS
GOAL: CHEST OVER BAR
CHIN UPS
BW / WEIGHTED
HSPU PROGRESSION
FIT PRORESSION TO RIR
OHP
BACKOFF
LAT PULLS
MACHINE
BICEPS TRICEPS ISO
SUPERSET
4
4-5
2
TO BUILD UP STRENGTH IN
BOTTOM POSITION
3
2
2-3
MUSCLE UP PREPARATION
2
6
2
RETRACTION!
1
3
3
ELEVATED PIKE PUSH UPS WITH
A DEFICIT, WALL ASSISTED HSPU,
HSPU NEGATIVES ARE POSSIBLE
3
5
2
REGULAR OHP TO SUPPORT
OVERHEAD STRENGTH
3
8
2
ASSISTANCE WORK FOR PULL UPS
3
8+8
2
TRAINING BLOCK 3: WEEK 11/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
RIR
HANDSTAND ATTEMPTS
FREE STAND
DEADLIFTS
CONVENTIONAL / SUMO
LEG PRESS
WIDE STAND
GOOD MORNINGS
BARBELL
ABDUKTION
SEATED / STANDING
TOES TO BAR
AS LESS KIPPING AS POSSIBLR
LATERAL CRUNCH
STANDING WITH DB
Notes
Notes
10
1
4
5
3
FIT WEIGHT TO RIR
3
8
2
WIDE STANCE AGAIN TO HIT
THE LEG DIFFERENT THEN ON
LOWER 1
BASICALLY A STANDING BACK
EXTENSION. KEEP YOUR SPINE
NEUTRAL AND FOCUS ON HAMSTRINGS
3
6
2
3
15
2
3
6
2
3
10
2
31
DUMBBELL IN ONE HAND THEN
BEND OVER TO ONE SIDE AND
REPEAT
ROAD TO WEIGHTED
WEEK 12
TRAINING BLOCK 3: WEEK 12/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
RIR
PULL UPS
WEIGHTED
PULL UPS
BODYWEIGHT / WEIGHTED
DIPS
WEIGHTED
DIPS
BODYWEIGHT / WEIGHTED
FRONT LEVER HOLD
FREE HOLD, TUCKED
PUSH UPS / BENCH
HORIZONTAL PUSH EXERCISE
FACEPULLS
CABLE, RINGS
1
3
2
ADJUST WEIGHT TO RIR
3
6
1
LIGHTER BACKOFF SETS
1
3
2
ADJUST WEIGHT TO RIR
3
6
1
LIGHTER BACKOFF SETS
5
5s
2s
ADJUST YOUR LEVER TO BE ABLE
TO HOLD THE FL FOR ABOUT 7S
(5S + 2S IN RESERVE)
3
10
2
CHEST VOLUME WORK
3
12
2
EXTERNAL ROTATION WORK.
KEEPS THE SHOULDER HEALTHY
TRAINING BLOCK 3: WEEK 12/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
RIR
HANDSTAND ATTEMPTS
FREE STAND
TEMPO SQUATS
020 TEMPO
SQUATS BACKOFF
BACKSQUAT
LUNGES
DB, BARBELL...
CALVES
SEATED / STANDING
JACKKNIFES
SLOW ECCENTRIC
Notes
Notes
10
1
3
3
3
2S PAUSE IN THE DEEPEST
POSITION
2
8
2
REGULAR SQUAT, BACKOFF SETS
3
8
2
UNILATERAL LEG WORK
3
15
1
3
8
2
32
FIRST TIME TRYING TO HOLD THE
HS TOTALLY FREE
TRY TO DO THE ECCENTRIC AS
SLOW AS POSSIBLE
ROAD TO WEIGHTED
WEEK 12
TRAINING BLOCK 3: WEEK 12/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
RIR
TEMPO DIPS
020 TEMPO
HIGH PULL UPS
GOAL: CHEST OVER BAR
CHIN UPS
BW / WEIGHTED
HSPU PROGRESSION
FIT PRORESSION TO RIR
OHP
BACKOFF
LAT PULLS
MACHINE
BICEPS TRICEPS ISO
SUPERSET
4
4-5
2
TO BUILD UP STRENGTH IN
BOTTOM POSITION
3
2
2-3
MUSCLE UP PREPARATION
2
6
2
RETRACTION!
1
3
3
ELEVATED PIKE PUSH UPS WITH
A DEFICIT, WALL ASSISTED HSPU,
HSPU NEGATIVES ARE POSSIBLE
3
5
2
REGULAR OHP TO SUPPORT
OVERHEAD STRENGTH
3
8
2
ASSISTANCE WORK FOR PULL UPS
3
8+8
2
TRAINING BLOCK 3: WEEK 12/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
RIR
HANDSTAND ATTEMPTS
FREE STAND
DEADLIFTS
CONVENTIONAL / SUMO
LEG PRESS
WIDE STAND
GOOD MORNINGS
BARBELL
ABDUKTION
SEATED / STANDING
TOES TO BAR
AS LESS KIPPING AS POSSIBLR
LATERAL CRUNCH
STANDING WITH DB
Notes
Notes
10
1
4
5
3
FIT WEIGHT TO RIR
3
8
2
WIDE STANCE AGAIN TO HIT
THE LEG DIFFERENT THEN ON
LOWER 1
BASICALLY A STANDING BACK
EXTENSION. KEEP YOUR SPINE
NEUTRAL AND FOCUS ON HAMSTRINGS
3
6
2
3
15
2
3
6
2
3
10
2
33
DUMBBELL IN ONE HAND THEN
BEND OVER TO ONE SIDE AND
REPEAT
ROAD TO WEIGHTED
WEEK 13
TRAINING BLOCK 3: WEEK 13/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
RIR
PULL UPS
WEIGHTED
PULL UPS
BODYWEIGHT / WEIGHTED
DIPS
WEIGHTED
DIPS
BODYWEIGHT / WEIGHTED
FRONT LEVER HOLD
FREE HOLD, TUCKED
PUSH UPS / BENCH
HORIZONTAL PUSH EXERCISE
FACEPULLS
CABLE, RINGS
1
3
3
ADJUST WEIGHT TO RIR
3
7
1
LIGHTER BACKOFF SETS
1
3
3
ADJUST WEIGHT TO RIR
3
7
1
LIGHTER BACKOFF SETS
5
5s
2s
ADJUST YOUR LEVER TO BE ABLE
TO HOLD THE FL FOR ABOUT 7S
(5S + 2S IN RESERVE)
3
10
2
CHEST VOLUME WORK
3
12
2
EXTERNAL ROTATION WORK.
KEEPS THE SHOULDER HEALTHY
TRAINING BLOCK 3: WEEK 13/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
RIR
HANDSTAND ATTEMPTS
FREE STAND
TEMPO SQUATS
020 TEMPO
SQUATS BACKOFF
BACKSQUAT
LUNGES
DB, BARBELL...
CALVES
SEATED / STANDING
JACKKNIFES
SLOW ECCENTRIC
Notes
Notes
10
1
3
3
2
2S PAUSE IN THE DEEPEST
POSITION
2
8
2
REGULAR SQUAT, BACKOFF SETS
3
8
2
UNILATERAL LEG WORK
3
15
1
3
8
2
34
FIRST TIME TRYING TO HOLD THE
HS TOTALLY FREE
TRY TO DO THE ECCENTRIC AS
SLOW AS POSSIBLE
ROAD TO WEIGHTED
WEEK 13
TRAINING BLOCK 3: WEEK 13/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
RIR
TEMPO DIPS
020 TEMPO
HIGH PULL UPS
GOAL: CHEST OVER BAR
CHIN UPS
BW / WEIGHTED
HSPU PROGRESSION
FIT PRORESSION TO RIR
OHP
BACKOFF
LAT PULLS
MACHINE
BICEPS TRICEPS ISO
SUPERSET
4
4-5
2
TO BUILD UP STRENGTH IN
BOTTOM POSITION
4
2
2-3
MUSCLE UP PREPARATION
2
6
2
RETRACTION!
1
3
2
ELEVATED PIKE PUSH UPS WITH
A DEFICIT, WALL ASSISTED HSPU,
HSPU NEGATIVES ARE POSSIBLE
3
5
2
REGULAR OHP TO SUPPORT
OVERHEAD STRENGTH
3
8
2
ASSISTANCE WORK FOR PULL UPS
3
8+8
2
TRAINING BLOCK 3: WEEK 13/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
RIR
HANDSTAND ATTEMPTS
FREE STAND
DEADLIFTS
CONVENTIONAL / SUMO
LEG PRESS
WIDE STAND
GOOD MORNINGS
BARBELL
ABDUKTION
SEATED / STANDING
TOES TO BAR
AS LESS KIPPING AS POSSIBLR
LATERAL CRUNCH
STANDING WITH DB
Notes
Notes
10
1
4
5
2
FIT WEIGHT TO RIR
3
8
2
WIDE STANCE AGAIN TO HIT
THE LEG DIFFERENT THEN ON
LOWER 1
BASICALLY A STANDING BACK
EXTENSION. KEEP YOUR SPINE
NEUTRAL AND FOCUS ON HAMSTRINGS
3
6
2
3
15
2
3
6
2
3
10
2
35
DUMBBELL IN ONE HAND THEN
BEND OVER TO ONE SIDE AND
REPEAT
ROAD TO WEIGHTED
WEEK 14
TRAINING BLOCK 3: WEEK 14/DAY 1 - UPPER 1
EXERCISE
SETS
REPS
RIR
PULL UPS
WEIGHTED
PULL UPS
BODYWEIGHT / WEIGHTED
DIPS
WEIGHTED
DIPS
BODYWEIGHT / WEIGHTED
FRONT LEVER HOLD
FREE HOLD, TUCKED
PUSH UPS / BENCH
HORIZONTAL PUSH EXERCISE
FACEPULLS
CABLE, RINGS
1
3
3
ADJUST WEIGHT TO RIR
3
max
0
LIGHTER BACKOFF SETS
1
3
3
ADJUST WEIGHT TO RIR
3
max
0
LIGHTER BACKOFF SETS
5
5s
2s
ADJUST YOUR LEVER TO BE ABLE
TO HOLD THE FL FOR ABOUT 7S
(5S + 2S IN RESERVE)
3
10
2
CHEST VOLUME WORK
3
12
2
EXTERNAL ROTATION WORK.
KEEPS THE SHOULDER HEALTHY
TRAINING BLOCK 3: WEEK 14/DAY 2 - LOWER 1
EXERCISE
SETS
REPS
RIR
HANDSTAND ATTEMPTS
FREE STAND
TEMPO SQUATS
020 TEMPO
SQUATS BACKOFF
BACKSQUAT
LUNGES
DB, BARBELL...
CALVES
SEATED / STANDING
JACKKNIFES
SLOW ECCENTRIC
Notes
Notes
10
1
3
3
1
2S PAUSE IN THE DEEPEST
POSITION
2
8
2
REGULAR SQUAT, BACKOFF SETS
3
8
2
UNILATERAL LEG WORK
3
15
1
3
8
2
36
FIRST TIME TRYING TO HOLD THE
HS TOTALLY FREE
TRY TO DO THE ECCENTRIC AS
SLOW AS POSSIBLE
ROAD TO WEIGHTED
WEEK 14
TRAINING BLOCK 3: WEEK 14/DAY 3 - UPPER 2
EXERCISE
SETS
REPS
RIR
TEMPO DIPS
020 TEMPO
HIGH PULL UPS
GOAL: CHEST OVER BAR
CHIN UPS
BW / WEIGHTED
HSPU PROGRESSION
FIT PRORESSION TO RIR
OHP
BACKOFF
LAT PULLS
MACHINE
BICEPS TRICEPS ISO
SUPERSET
4
5
1
TO BUILD UP STRENGTH IN
BOTTOM POSITION
5
2
2-3
MUSCLE UP PREPARATION
2
6
1
RETRACTION!
1
3
1
ELEVATED PIKE PUSH UPS WITH
A DEFICIT, WALL ASSISTED HSPU,
HSPU NEGATIVES ARE POSSIBLE
3
5
2
REGULAR OHP TO SUPPORT
OVERHEAD STRENGTH
3
8
2
ASSISTANCE WORK FOR PULL UPS
3
8+8
2
TRAINING BLOCK 3: WEEK 14/DAY 4 - LOWER 2
EXERCISE
SETS
REPS
RIR
HANDSTAND ATTEMPTS
FREE STAND
DEADLIFTS
CONVENTIONAL / SUMO
LEG PRESS
WIDE STAND
GOOD MORNINGS
BARBELL
ABDUKTION
SEATED / STANDING
TOES TO BAR
AS LESS KIPPING AS POSSIBLR
LATERAL CRUNCH
STANDING WITH DB
Notes
Notes
10
1
4
5
1
FIT WEIGHT TO RIR
3
8
1
WIDE STANCE AGAIN TO HIT
THE LEG DIFFERENT THEN ON
LOWER 1
BASICALLY A STANDING BACK
EXTENSION. KEEP YOUR SPINE
NEUTRAL AND FOCUS ON HAMSTRINGS
3
6
2
3
15
2
3
6
2
3
10
2
37
DUMBBELL IN ONE HAND THEN
BEND OVER TO ONE SIDE AND
REPEAT
ROAD TO WEIGHTED
YOU’RE DONE! YOU FINISHED THE PROGRAM SUCCESSFULLY!
WHAT’S NEXT? HOW SHOULD YOU CONTINUE? CHECK OUT THE PROGRAMS FOR MORE ADVANCED
ATHLETES THAT WILL GET YOU ON YOUR NEXT STRENGTH LEVEL.
SKILL FOCUSED TRAINING?
1RM FOCUSED TRAINING
WWW.KINGOFWEIGHTED.COM
38