DAY 4 / THURSDAY - Planche & Push (Hypertrophy Focus)
Continue to work on your handstand push-ups. Wherever you are in the progression (ie. beginner—pike push-ups, advanced—handstand push-ups), focus on higher repetitions.
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 – Pike/Handstand Push-Up Volume:
4 sets of Pike Push-Ups (feet elevated on a box to mimic HSPU angle) for 10–15 reps.
If capable, you can do handstand push-ups against a wall for max reps (shoot for 8–12). Use a range or assistance that allows at least 8 reps each set.
Rest: ~2 min. These volume sets induce hypertrophy in the shoulders and triceps, building a base for improving HSPU strength.
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