Front Lever Skill Cycle
Workout 1
Exercise Category
Unsupported STATIC
SUPPORTED STATIC
STRAIGHT ARM DYNAMIC
BENT ARM DYNAMIC
Workout 2
Exercise Category
Unsupported STATIC
SUPPORTED STATIC
STRAIGHT ARM DYNAMIC
BENT ARM DYNAMIC
Workout 3
Exercise Category
Unsupported STATIC
SUPPORTED STATIC
STRAIGHT ARM DYNAMIC
BENT ARM DYNAMIC
Workout 4
Exercise Category
Vertical Pull
HORIZONTAL PULL
By doctor Yaad
Skill 1
EXERCISE (WRITE DOWN)
Week 1
REP/SEC RANGE
3-10 seconds
10-15 seconds
1-5 reps
1-5 reps
SETS
2
2
1
1
Skill 2
EXERCISE (WRITE DOWN)
REP/SEC RANGE
3-10 seconds
10-15 seconds
1-5 reps
1-5 reps
SETS
1
1
2
1
REPS DONE
REP/SEC RANGE
3-10 seconds
10-15 seconds
1-5 reps
1-5 reps
SETS
2
2
1
1
REPS DONE
SETS
2
2
3
2
SETS
2
2
REPS DONE
Programming Guidelines
Workout Guidelines
- Make sure to have enough rest days (1 day minimal)
between skill workouts
- Only go up in weight/difficulty if you can stay within the
rep/sec range
- Hypertrophy workout is in maintenance mode, but if you
easily surpass the rep range, you may up the intensity
- This routine only accounts for pulling. Add your own
push training to get a complete upper body routine
- Remember that fatigue accumulates. If you do any other
pulling work outside of this routine, you can potentially get
injured.
- Do a warm-up before starting a workout
- Rest 2-5 minutes between hypertrophy sets
- Rest 3-5 minutes between skill sets
- Full range of motion in all exercises
- For skill, focus on quality. Film yourself!
- Sleep enough! Without proper sleep management you
will have extremely suboptimal gains
REPS DONE
SETS
4
2
2
2
SETS
2
3
2
2
REPS DONE
SETS
2
2
4
2
SETS
4
2
2
2
REPS DONE
REPS DONE
SETS
2
4
2
2
REPS DONE
SETS
2
2
REPS DONE
REPS DONE
SETS
2
2
4
2
SETS
1
1
1
1
REPS DONE
SETS
2
4
2
2
SETS
1
1
1
1
REPS DONE
Week 5 (DELOAD)
REPS DONE
SETS
1
1
1
1
Week 4
SETS
2
2
REPS DONE
Week 5 (DELOAD)
Week 4
Week 3
REPS DONE
Week 5 (DELOAD)
Week 4
Week 3
Week 2
SETS
2
2
REPS DONE
Week 4
Week 3
Week 2
Week 1
REP/SEC RANGE
8-12 reps
8-12 reps
Week 3
Week 2
Week 1
Hypertrophy 1
EXERCISE (WRITE DOWN)
SETS
3
2
2
2
Week 1
Skill 3
EXERCISE (WRITE DOWN)
REPS DONE
Week 2
REPS DONE
Week 5 (DELOAD)
REPS DONE
SETS
1
1
REPS DONE
Exercise selection examples
VERTICAL PULL
Pull-ups
Weighted pull-ups
Assisted pull-ups
Lat pull down
Horizontal PULL
Front lever rows
Bodyweight rows
Cable rows
Barbell rows
Dumbbell rows
Unsupported static
Scapula hold
Tuck front lever
Advanced tuck front lever
One leg tuck front lever
Straddle front lever
Full front lever
supported static
Front lever lean
Band assisted front lever
Straight arm dynamic
Scapula pull
Tuck front lever pull
Advanced tuck front lever
pull
One leg tuck front lever pull
Straddle front lever pull
Full front lever pull
@doctor.yaad
Bent arm dynamic
Front lever lean row
Tuck front lever row
Advanced tuck front lever
row
One leg tuck front lever row
Straddle front lever row
Full front lever row
@doctoryaad