Introduction
(Each day’s content is detailed in the next section.)
Monday – Planche Focus (Push Strength): Planche isometric holds + straight-arm push strength (e.g. planche push-up progressions, dips) + handstand push-up work (heavy) + push accessory and core.
Tuesday – Front Lever Focus (Pull Strength): Front lever holds + pull strength (one-arm pull-up progressions, weighted pull-ups) + pull accessory (rows, curls, scapular work).
Wednesday – Active Recovery & Mobility: Full rest or light active recovery (mobility drills, yoga, gentle cardio) to promote recovery. Emphasis on stretching, prehab and blood flow.
Thursday – Push Hypertrophy/Endurance: Planche hold practice + higher-rep push exercises (pseudo-planche push-ups, pike push-ups or HSPU volume) + accessory (serratus, triceps, rotator cuff, etc.).
Friday – Pull Hypertrophy/Endurance: Front lever hold practice + higher-rep pulling (Australian pull-ups, assisted one-arm pulls, etc.) + accessory (biceps, rear delts, lower traps, core).
Saturday – Skills & Conditioning: Human flag practice + freestyle/compound conditioning (circuits of calisthenics exercises for endurance) + lower body training (squats/jumps) + additional core work. A day to train any remaining aspects (explosiveness, agility) in a fun but structured way.
Sunday – Rest Day: Complete rest or very light recovery activity (e.g. a leisurely walk). Focus on passive recovery: stretch, foam roll, relax. No intense training to allow full healing before the next week.
Each training day’s plan is detailed below, with sets, reps, and guidance. Remember to maintain excellent form on all exercises – quality over quantity. If form deteriorates, stop the set to prevent ingraining bad habits or risking injury. Keep a training journal to log progressions (note holds times, added weights, reps achieved) and adjust week to week. Now, let’s break down the daily schedule:
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