3 Month program Block 1 [month 4] Goals 12345- Clean 10s one leg FL Clean 10s adv. Tuck 2 1 free-standing HSPU Better balancing Build muscles (upper chest-back-abs- biceps-triceps-traps) Day 1 Upper body + pull-ups + handstands + triceps Day 2 Handstands + abs Day 3 Rest Day 4 Upper body + dips + handstands + biceps Day 5 Rest Day 6 Upper body + upper chest + handstands + abs Day 7 Rest Notes 1-2 sets of pull-ups and dips 1 set of decline push-ups 2 sets of biceps & triceps 6 sets of abs 15 sets of FL & planche 8 sets of HSPU FL 1- hold 2- raises Planche 1- hold 2- push-ups HSPU 1- attempts/negtaives/CTW/BTW 2- bottom hold Building muscles weighted 1- pull-ups 2- dips Accessories curls/ext./ Week 1 Day 1 Exercise Sets Reps Intensity Progression Rest time A1: FL hold A2: Planche hold 2 sets 8s 8-10s Mod One half leg Adv. Tuck 1 5-6 min B1: FL hold B2: Planche hold 1 set 8-10s 6-8s Low Ass. One leg Ass. Adv. tuck 2 4 min C1: FL raises 2 sets 2-3 reps C2: Planche push-ups 5-6 reps Mod Mid half one leg Pseudo push-ups 4 min D: Hpsu E: Hpsu 2 sets 2 reps 1 set 6 reps Mod Mod Negatives Btw 5-6 min 3 min F: pull-ups G: tri-ext. H: band tri ext. I: Handstands 1 set 1 set 1 set 5 sets Mod Failure Failure Failure +15kg Floor BW Bands Back to wall 5 min 1 min 1 min 1-2 min 6 reps 10+15 10 reps 30s Day 2 Exercise Sets Reps Intensity Progression Rest time A: Handstands 1- Hold 2- Struddle transition 3- Tuck to full 4- CTW 5- BTW 6- Kickups B: Toes to bar --2 sets 3 sets 3 sets 2 sets 1 set -3 sets 20s 3 reps 1 rep Mod-high 25-30s Failure Failure 8 reps 1 minute between sets 2 min between exe. 2-3 min Day 4 Exercise Sets A1: FL hold A2: Planche hold B1: FL hold B2: Planche hold Intensity Progression Rest time 2 sets 4-6s 3-5s High One leg Adv. Tuck 2 5-6 min 1 set Low Ass. One leg Ass. Adv. tuck 2 4 min C1: FL raises 2 sets 2-3 reps C2: Planche push-ups 5-6 reps Mod Ass. one leg 4 min Ass. Pseudo + hold D: HPSU E: HPSU 2 sets 3 reps 1 set 6 reps Mod Mod CTW Ass. Paused BTW 5-6 min 3 min F: dips G: biceps curl H: pelican curl I: Handstands 1 set 1 set 1 set 5 sets Mod Failure Failure Failure +15kg Ring (chest height) Ring (chest height) Back to wall 5 min 1 min 1 min 1-2 min Day 6 Reps 8-10s 6-8s 6 reps 10+15 10 reps 30s Exercise Sets Intensity Progression Rest time A1: FL hold A2: Planche hold 3 sets 4-6s 3-5s Low Ass. One leg Ass. Adv. Tuck 2 3 min B1: FL raises 2 sets 6 reps B2: Planche push-ups 8-10s Low Ass. One half leg Ass. Pseudo hold 3 min C: Hpsu D: decline push-ups E: Handstand kickups F: L-sit hold Mod -high high high mod Ass. 90 degree hold p-bars Floor p-bars 1-2 min 2 min 1 min 2 min 2 sets 1 set 1 set 3 sets Reps failure 30 reps <20 8-10s Week 2 Day 1 Exercise Sets Reps Intensity Progression Rest time A1: FL hold A2: Planche hold 2 sets 10s 10s Mod One half leg Adv. Tuck 1 5-6 min B1: FL hold B2: Planche hold 1 set 10s 8s Low Ass. One leg Ass. Adv. tuck 2 4 min C1: FL raises 2 sets 3-4 reps C2: Planche push-ups 6-7 reps Mod Mid half one leg Pseudo push-ups 4 min D: Hpsu E: Hpsu 2 sets 4 reps 1 set 7 reps Mod Mod Negatives Btw 5-6 min 3 min F: pull-ups G: tri-ext. H: band tri ext. I: Handstands 1 set 1 set 1 set 5 sets Mod Failure Failure Failure +17.5kg Floor BW Bands Back to wall 5 min 1 min 1 min 1-2 min Day 2 6 reps 10+15 10 reps 30s Exercise A: Handstands 1- Hold 2- Struddle transition 3- Tuck to full 4- CTW 5- BTW 6- Kickups B: Toes to bar Day 4 Sets Reps 2 sets 3 sets 3 sets 2 sets 1 set -3 sets 20s 3 reps 1 rep Mod-high 25-30s Failure Failure 8 reps Exercise Sets A1: FL hold A2: Planche hold B1: FL hold B2: Planche hold Progression Rest time --1 minute between sets 2 min between exe. 2-3 min Intensity Progression Rest time 2 sets 6s 5s High One leg Adv. Tuck 2 5-6 min 1 set Low Ass. One leg Ass. Adv. tuck 2 4 min C1: FL raises 2 sets 3 reps C2: Planche push-ups 6 reps Mod Ass. one leg 4 min Ass. Pseudo + hold D: HPSU E: HPSU 2 sets 4 reps 1 set 7 reps Mod Mod CTW Ass. Paused BTW 5-6 min 3 min F: dips G: biceps curl H: pelican curl I: Handstands 1 set 1 set 1 set 5 sets Mod Failure Failure Failure +17.5kg Ring (chest height) Ring (chest height) Back to wall 5 min 1 min 1 min 1-2 min Day 6 Reps Intensity 10s 8s 6 reps 10+15 10 reps 30s Exercise Sets Intensity Progression Rest time A1: FL hold A2: Planche hold 3 sets 5s 5s Low Ass. One leg Ass. Adv. Tuck 2 3 min B1: FL raises 2 sets 6 reps B2: Planche push-ups 10s Low Ass. One half leg Ass. Pseudo hold 3 min C: Hpsu D: decline push-ups E: Handstand kickups F: L-sit hold Mod -high high high mod Ass. 90 degree hold p-bars Floor p-bars 1-2 min 2 min 1 min 2 min 2 sets 1 set 1 set 3 sets Reps failure 35 reps <20 8-10s Week 3 Day 1 Exercise Sets A1: FL hold A2: Planche hold B1: FL hold B2: Planche hold Intensity Progression Rest time 2 sets 12s 13s Mod One half leg Adv. Tuck 1 5-6 min 1 set Low Ass. One leg Ass. Adv. tuck 2 4 min C1: FL raises 2 sets 5 reps C2: Planche push-ups 8 reps Mod Mid half one leg Pseudo push-ups 4 min D: Hpsu E: Hpsu 2 sets 6 reps 1 set 9 reps Mod Mod Negatives Btw 5-6 min 3 min F: pull-ups G: tri-ext. H: band tri ext. I: Handstands 1 set 1 set 1 set 5 sets Mod Failure Failure Failure +20kg Floor BW Bands Back to wall 5 min 1 min 1 min 1-2 min Day 2 Reps 12s 10s 6 reps 10+15 10 reps 30s Exercise A: Handstands 1- Hold 2- Struddle transition 3- Tuck to full 4- CTW 5- BTW 6- Kickups B: Toes to bar Day 4 Sets Reps 2 sets 3 sets 3 sets 2 sets 1 set -3 sets 20s 3 reps 1 rep Mod-high 25-30s Failure Failure 8 reps Exercise Sets A1: FL hold A2: Planche hold B1: FL hold B2: Planche hold Progression Rest time --1 minute between sets 2 min between exe. 2-3 min Intensity Progression Rest time 2 sets 8s 7s High One leg Adv. Tuck 2 5-6 min 1 set Low Ass. One leg Ass. Adv. tuck 2 4 min C1: FL raises 2 sets 5 reps C2: Planche push-ups 8 reps Mod Ass. one leg 4 min Ass. Pseudo + hold D: HPSU E: HPSU 2 sets 5 reps 1 set 8 reps Mod Mod CTW Ass. Paused BTW 5-6 min 3 min F: dips G: biceps curl H: pelican curl I: Handstands 1 set 1 set 1 set 5 sets Mod Failure Failure Failure +20kg Ring (chest height) Ring (chest height) Back to wall 5 min 1 min 1 min 1-2 min Day 6 Reps Intensity 12s 10s 6 reps 10+15 10 reps 30s Exercise Sets Intensity Progression Rest time A1: FL hold A2: Planche hold 3 sets 7s 7s Low Ass. One leg Ass. Adv. Tuck 2 3 min B1: FL raises 2 sets 8 reps B2: Planche push-ups 15s Low Ass. One half leg Ass. Pseudo hold 3 min C: Hpsu D: decline push-ups E: Handstand kickups F: L-sit hold Mod -high high high mod Ass. 90 degree hold p-bars Floor p-bars 1-2 min 2 min 1 min 2 min 2 sets 1 set 1 set 3 sets Reps failure 30 reps <20 8-10s