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Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable.
What date do you want to start the Program?
Monday, July 18, 22
Date
Top Exercises
Do you track your weights in kilograms or pounds?
Hollow Body Hops
sec
Holds in
Low Planche Hold
Wall Assisted Press Negative
What are your 1RM's for the following lifts?
Adv Tuck Press Negative
Pseudo Planhe Pushups
HB Straddle Planche
4
sec
Assisted Adv tuck to Full
Touch FL
5
sec
Assisted Planche Hold
FL Pullups
2
reps
Choose Your Preferred Accessory Exercises
Upper Back Exercise #1 (horizontal pull)
Pseudo FL to Touch
Shoulder Exercise
Assisted Straddle Planche Press
Scapular Exercise
RB Scapular Pushup
Additional Information
MR = Max Reps
MR10 = Max Reps but no more than 10.
Deadlift Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DL.
If you ever fail a required rep, reduce your max by 2.5%.
Pseudo Adv Tuck to Full
Upper Back #1 (Horizontal pull)
Shoulders
Scapula Exercises
Dumbbell Row
DB Front Raise
RB Scapular Pushup
Rear Delt Flyes
RB Front Raise
Tuck Planch Scap Pushups
Machine Row
Wall HSPU
Pseudo FL to Touch
Assisted Straddle Planche Press
Goal:
Hollow
Body
Planch
e Hold
Clean Set 7
form
or
Close
to
Perfec
yt
Set 8
Set 6
Set 7
Set 8
Set 6
Set 7
Set 8
Set 6
Set 7
Set 8
Set 6
Set 7
Set 8
Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
Monday, July 18, 22
Set 2
Set 1
Set 3
Set 4
Set 5
Assisted HB Straddle Planche
50% 20sec
70% 20sec
75% 16sec
80% 12sec
Assisted Front Lever Pullup
Assisted Straddle Planche Press
50% x10
70% x10
75% x8
80% x6
x12
x12
x10
x8
Pseudo FL to Touch
x12
x12
x10
x8
RB Scapular Pushup
x12
x12
x10
Optional Exercise 1
x8-12
x8-12
x8-12
Optional Exercise 2
x8-12
x8-12
x8-12
Set 6
x6
BW (kg)
100%
MH-1
57.6 15kg
Red
5-15kg
70%
50.4 20kg
Yellow
10-30kg
60%
43 30kg
Green
20-40kg
75%
Tuesday, July 19, 22
Set 1
Set 2
Set 3
Set 4
Set 5
Assisted HB Straddle Planche
50% 20sec
70% 20sec
75% 16sec
80% 12sec
Assisted Front Lever Pullup
Assisted Straddle Planche Press
50% x10
70% x10
75% x8
80% x6
x12
x12
x10
x8
Pseudo FL to Touch
x12
x12
x10
x8
RB Scapular Pushup
x12
x12
x10
Optional Exercise 1
x8-12
x8-12
x8-12
Optional Exercise 2
x8-12
x8-12
x8-12
MAX
x8
MAX
75%
Thursday, July 21, 22
Set 1
Set 2
Set 3
Set 4
Set 5
Assisted HB Straddle Planche
50% 20sec
70% 20sec
75% 16sec
80% 12sec
Assisted Front Lever Pullup
Assisted Straddle Planche Press
50% x10
70% x10
75% x8
80% x6
x12
x12
x10
x8
Pseudo FL to Touch
x12
x12
x10
x8
RB Scapular Pushup
x12
x12
x10
Optional Exercise 1
x8-12
x8-12
x8-12
Optional Exercise 2
x8-12
x8-12
x8-12
MAX
x8
75%
Friday, July 22, 22
Set 1
Set 2
Assisted HB Straddle Planche
80% xMH
Assisted Front Lever Pullup
Assisted Straddle Planche Press
80% xMH
Set 3
Set 4
Set 5
x12
x12
x10
x8
Pseudo FL to Touch
x12
x12
x10
x8
RB Scapular Pushup
x12
x12
x10
x8
Optional Exercise 1
x8-12
x8-12
x8-12
Optional Exercise 2
x8-12
x8-12
x8-12
Saturday, July 23, 22 OPTIONAL DAY
Set 1
Set 2
Assisted HB Straddle Planche
80% xMH
Assisted Front Lever Pullup
Assisted Straddle Planche Press
80% xMH
Set 3
Set 4
Set 5
MAX
x12
x12
x10
x8
Pseudo FL to Touch
x12
x12
x10
x8
RB Scapular Pushup
x12
x12
x10
x8
Optional Exercise 1
x8-12
x8-12
x8-12
Optional Exercise 2
x8-12
x8-12
x8-12
Touch FL (15kg/red)
5sec
5sec
5sec
Front Lever Hold to Pull
x1-3
x1-3
x1-3
0
80%
accessories
joint
friendly
x8
Band
72
80% = 15kg
band
Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)
Monday, July 25, 22
Set 2
Set 1
Assisted HB Straddle Planche
Set 3
Set 4
75% 20sec
80% 16sec
85% 12-16sec
75% x10
80% x8
85% x6-8
x10
x8
x8-6
Pseudo FL to Touch
x10
x8
x8-6
RB Scapular Pushup
x10
x8
x8-6
Optional Exercise 1
Optional Exercise 2
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
Assisted Front Lever Pullup
Assisted Straddle Planche Press
Set 5
Set 6
Set 7
Set 8
Set 6
Set 7
Set 8
Set 6
Set 7
Set 8
Set 6
Set 7
Set 8
Set 6
Set 7
Set 8
MAX
Tuesday, July 26, 22
Set 1
Set 2
Set 3
Set 4
Set 5
Assisted HB Straddle Planche
75% 20sec
80% 16sec
85% 12-16sec
MAX
Assisted Front Lever Pullup
Assisted Straddle Planche Press
75% x10
80% x8
85% x6-8
x10
x8
x8-6
Pseudo FL to Touch
x10
x8
x8-6
RB Scapular Pushup
x10
x8
x8-6
x8-12
Optional Exercise 1
x8-12
x8-12
x8-12
x8-12
Optional Exercise 2
x8-12
x8-12
x8-12
Thursday, July 28, 22
Set 1
Set 2
Set 3
Set 4
Assisted HB Straddle Planche
75% 20sec
80% 16sec
85% 12-16sec
Assisted Front Lever Pullup
Assisted Straddle Planche Press
75% x10
80% x8
85% x6-8
x10
x8
x8-6
Pseudo FL to Touch
x10
x8
x8-6
RB Scapular Pushup
x10
x8
x8-6
Optional Exercise 1
Optional Exercise 2
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
Set 5
MAX
Optional Exercise 2
Friday, July 29, 22
Set 1
Set 2
Assisted HB Straddle Planche
70-75% xMH
Assisted Front Lever Pullup
Assisted Straddle Planche Press
70-75% xMR
Set 3
Set 4
MAX
x10
x8
x8-6
Pseudo FL to Touch
x10
x8
x8-6
RB Scapular Pushup
x10
x8
x8-6
Optional Exercise 1
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
Optional Exercise 2
Set 5
x8-12
Sunday, July 31, 22 OPTIONAL DAY
Set 1
Set 2
Assisted HB Straddle Planche
70-75% xMH
Assisted Front Lever Pullup
Assisted Straddle Planche Press
70-75% xMH
Set 3
Set 4
Set 5
MAX
x10
x8
x8-6
Pseudo FL to Touch
x10
x8
x8-6
RB Scapular Pushup
x10
x8
x8-6
x8-12
Optional Exercise 1
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
Optional Exercise 2
Week 3 - High Intensity Acclimation
Monday, August 1, 22
Set 2
Set 1
Set 3
HB Straddle Planche Lean & Hold
85% 8-12sec
85% 8-12sec
85% 8-12sec
Assisted Front Lever Pullup
Assisted Straddle Planche Press
85% x4-6
85% x4-6
85% x4-6
x6
x6
x6
Pseudo FL to Touch
x6
x6
x6
RB Scapular Pushup
x6
x6
x6
Set 4
Set 5
Set 6
Set 7
Set 8
Set 4
Set 5
Set 6
Set 7
Set 8
Set 4
Set 5
Set 6
Set 7
Set 8
No Optional Exercises
No Optional Exercises
Wednesday, August 3, 22
Set 1
Set 2
Set 3
Assisted HB Straddle Planche
85% 8-12sec
85% 8-12sec
85% 8-12sec
Assisted Front Lever Pullup
Assisted Straddle Planche Press
85% x4-6
85% x4-6
85% x4-6
x6
x6
x6
Pseudo FL to Touch
x6
x6
x6
RB Scapular Pushup
x6
x6
x6
No Optional Exercises
No Optional Exercises
Friday, August 5, 22
Set 1
Assisted HB Straddle Planche
Assisted Touch FL Assisted Front
Lever Pullup
Assisted Straddle Planche Press
Set 2
Set 3
90% 8-12sec
90% 8-12sec
90% 8-12sec
90% x4-6
90% x4-6
90% x4-6
x6
x6
x6
Pseudo FL to Touch
x6
x6
x6
RB Scapular Pushup
x6
x6
x6
No Optional Exercises
No Optional Exercises
Week 4 - Extreme Lean Acclimation
Monday, August 8, 22
Set 1
Set 2
Set 3
Set 4
HB Straddle Planche Lean & Hold
85% 3sec
85% 3sec
90% 3sec
Front Lever Pullup
Assisted Straddle Planche Press
85% x3
85% x3
90% x3
Set 5
MH
x12
x12
x10
x8
Pseudo FL to Touch
x12
x12
x10
x8
RB Scapular Pushup
x12
x12
x10
x8
Optional Exercise 1
Optional Exercise 2
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
Set 6
Set 7
Set 8
MH
MH
MH
MH
MH
MH
MH
MH
Wednesday, August 10, 22
Set 1
Set 2
Set 3
Set 4
HB Straddle Planche Lean & Hold
90% 3sec
90% 3-4sec
95% 1-2sec
Front Lever Pullup
Assisted Straddle Planche Press
90% x3
85% x2-4
90% x1-2
Set 5
MH
x12
x12
x10
x8
Pseudo FL to Touch
x12
x12
x10
x8
RB Scapular Pushup
x12
x12
x10
x8
Optional Exercise 1
Optional Exercise 2
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
Set 6
Set 7
Set 8
MH
MH
MH
MH
MH
MH
MH
MH
Friday, August 12, 22
Set 1
Set 2
Set 3
Set 4
HB Straddle Planche Lean & Hold
90% 3sec
90% 3-4sec
95% 1-2sec
Front Lever Pullup
Assisted Straddle Planche Press
90% x3
85% x2-4
90% x1-2
Set 5
MH
x12
x12
x10
x8
Pseudo FL to Touch
x12
x12
x10
x8
RB Scapular Pushup
x12
x12
x10
x8
Optional Exercise 1
Optional Exercise 2
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
Set 6
Set 7
Set 8
MH
MH
MH
MH
MH
MH
MH
MH
Week 5 - Form Confirmation
Monday, August 15, 22
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
HB Straddle Planche
100% x2-8sec
MH
MH
MH
MH
Front Lever Pullup
100% x1-4
MH
MH
MH
MH
Assisted Straddle Planche Press
x8
x6
x6
Pseudo FL to Touch
x8
x6
x6
RB Scapular Pushup
x8
x6
x6
Optional Exercise 1
Optional Exercise 2
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
Wednesday, August 17, 22
Set 1
Set 2
Set 3
Set 4
Set 5
HB Straddle Planche
100% x2-8sec
MH
MH
MH
MH
Front Lever Pullup
100% x1-4
MH
MH
MH
MH
Assisted Straddle Planche Press
x8
x6
x6
Pseudo FL to Touch
x8
x6
x6
RB Scapular Pushup
x8
x6
x6
Optional Exercise 1
Optional Exercise 2
x8-12
x8-12
x8-12
x8-12
x8-12
x8-12
Set 7
MH
Set 8
MH
MH
For Week 6 You Have 3 Options
1. Skip Week 6. Just use projected one rep max from last week's 1-4 rep set. Start next cycle.
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last workout).
3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycle.
Enter your new 1RM's below to see your progress!
Old Max New Max
Increase
Straddle Planche
4
5
1.
FL Pullup
2
3
1.