About Lesson
The Main Workout
Straight arm day
In this section of the workout, you either choose to train planche or back lever depending on your goals, but do not train both at the same time!
| Superset | Exercise | Reps | Sets | RIR |
| 1 | Front lever hold | x | check table | x |
| 1 | Planche/back lever hold | x | check table | x |
| 2 | Front lever raise | 5-8 | 3 | 2,1,0 |
| 2 | Back lever raise/ Planche lean or Assisted planche hold | x | check table | x |
| 2 | DB Maltese Press | 10-20 | 2-3 | 2,1,1 |
Check the chart at the bottom of the page for hold times and sets
Bent arm day
| Superset | Exercise | Reps | Sets | RIR |
| 1 | Pull ups | 5-12 | 3 | 2,1,0 |
| 1 | Dips/HSPU | 5-12 | 3 | 2,1,0 |
| 2 | Row prog. | 5-12 | 3 | 2,1,0 |
| 2 | Push up prog. | 5-12 | 3 | 2,1,0 |
| 2 | Squats prog. | 5-12 | 3 | 1,1,0 |
prog. = progressions (find all the progression in the next lesson)
Rir = reps in reserve (check the explanations lesson for more info)
Hold times and sets:
Max hold = Test your max hold for a given position -> perform holds in the “hold time range” & sets that match with your max hold.
When you can hold a position for around 16-20 seconds, then you are ready to move on to a harder progression.
You can find the spreadsheet version of the workout here →