DAY 4 / THURSDAY - Planche & Push (Hypertrophy Focus)
Follow the Planche Isometric exercises from the video or other planche isometric exercises.
Focus: Push muscle hypertrophy, endurance, and continued planche skill practice. This session uses relatively higher volume (moderate intensity) to complement Monday’s heavy work, hitting different rep ranges for comprehensive development.
Strength – Planche Lean Push-Ups:
3–4 sets of Pseudo Planche Push-Ups, this time 8–12 reps per set. Use a bit less forward lean or keep feet on floor (as opposed to elevated) to target a higher rep range than Monday’s heavy 5s. If you achieved 5 reps with a certain lean Monday, reduce the lean to hit ~8-10 reps today. Focus on a controlled tempo and feel the pump in shoulders and chest.
Rest: ~2 min. (This higher rep work builds muscular endurance and size in the planche’s prime movers, complementing Monday’s low-rep strength focus).
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