Handstand Push-Up Back Workouts - Handstandpushup.com

HANDSTAND PUSH-UP BACK TRAINING

Browse through our Handstand Push-Up Back Workouts and Back Training Programs found below.
- They are designed to help strengthen and prepare your back muscles for Handstand Push-Ups.
- These workouts can be performed once or twice a week depending on your training goal.
- Videos are included for each workout.

Video of the Day

Workout of the Day

BACK WORKOUTS

REVIEW BACK TRAINING PROGRAMS

TERMS | DEFINITIONS

DB	Dumbbell
BB	Barbell
1RM	1 Rep Max
BW	Bodyweight
ECCENTRIC	In an eccentric exercise, your muscle stays contracted while lengthening. EXAMPLE: It’s the downward motion of a push-up, pull-up, or squat.
ISOMETRIC	During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move. EXAMPLE: A wall sit, plank, or handstand hold.
CONCENTRIC	During a concentric exercise, the muscle length will shorten. EXAMPLE: The upward motion of a bench press, dumbbell row, or bicep curl.

*INTENSITY LEVEL

This will be the resistance weight (dumbbells, barbells, weight plates, cable machines, etc.) you will use in each exercise. There are 3 options available:

1 ) X % of your 1RM of the exercise

2 ) ≤ X % of your BW

3 ) BW only

TRAINING PROGRAMS

STABILIZATION *

Stabilization training is used to increase muscular endurance and stability. It will help improve your ability to stabilize your joints and posture; high repetitions with a focus on increasing your proprioception.

STRENGTH ENDURANCE *

Strength Endurance training means training with a moderate number of repetitions with heavier weights. This phase of training will help your body adapt to higher volume workouts while increasing your strength. This type of training will involve compound sets of exercises.

HYPERTROPHY *

Hypertrophy Training refers to an increase in muscular size by increasing the number of sets performed while increasing the amount of resistance used. The amount of reps for each set will be moderate to low.

MAX STRENGTH *

Max Strength Training is a measure of how much force your body can exert. More sets. Less reps/set. Heavier weights.

POWER *

Power Training typically involves exercises which apply the maximum amount of force as fast as possible. It is based on the idea that Strength + Speed = Power. Power training workouts will combine a Strength focused exercise with a Power focused exercise for each body part.

TRAINING STYLE

SINGLE SET	Performing only 1 set of each exercise.
EXAMPLE
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs.
START If your 1RM for T-Bar Row is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform ONLY 1 SET of T-Bar Row with 140 lbs. FINISH Once this 1 set is completed, rest, and then move onto the next exercise.

MULTIPLE SET	Performing multiple sets of each exercise you have selected.
EXAMPLE
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs.
START If your 1RM for Lat Pulldown is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Lat Pulldowns with 140 lbs. FINISH Once this set is completed, rest according to your chosen Training Program and then REPEAT the same exercise for X amount of sets based off of your Fitness Level.

COMPOUND SET	Performing 2 exercises in rapid succession for the same muscles, or non-opposing muscle groups, with minimal rest in between the two exercises.
EXAMPLE
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs. Exercise 2:.. 70% X 120 lbs. = 84 lbs.
START If your 1RM for Seated Cable Row is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Seated Cable Rows with 140 lbs. FINISH Once this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible. START If your 1RM for One-Arm Dumbbell Rows is 120 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Dumbbell Rows with 80-90 lbs. FINISH Once this set is completed, Rest 60 seconds, then REPEAT the same two exercises for X amount of Compound sets (as determined by your Fitness Level).

SUPERSET	Performing 2 exercises in rapid succession for opposing muscle groups with minimal rest in between the two exercises.
EXAMPLE
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs. Exercise 2:.. 70% X 120 lbs. = 84 lbs.
START If your 1RM for Dumbbell Bench Press is 200 lbs. (two 100 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells). FINISH Once this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible. START If your 1RM for Dumbbell Rows is 120 lbs. (two 60 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Dumbbell Rows with 80-90 lbs. (using either two 40 lb. dumbbells or two 45 lb. dumbbells). FINISH Once this set is completed, Rest 60 seconds, then REPEAT the same two exercises for X amount of Supersets (as determined by your Fitness Level).

PYRAMID SET	Increasing or Decreasing resistance weight with each set.
EXAMPLE
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs.
START If your 1RM for Bent-Over Upright Rows is 200 lbs., then the actual weight you will start for this exercise will be 70% of that total weight. This means you will perform the 1st Set of Bent-Over Upright Rows with 140 lbs. FINISH Once this set is completed, rest, and then repeat the same exercise for X amount of sets (as determined by your Fitness Level and Training Program you have chosen). You have the option to increase or decrease the resistance weight for the each set thereafter.

Stabilization Training

This phase of training will be used to increase your muscular endurance and stability. It will help improve your ability to stabilize your joints and posture; high repetitions with a focus on increasing your proprioception.

…Read less

DETAILS

The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle stability.

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISES MULTIPLE SETS
REST TIME			After Finishing Each Set 0 — 90 seconds
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE *		4 s	2 s	1 s
CORE EXERCISE		4 s	2 s	1 s
EXAMPLE EXERCISE ROUTINE One Arm Dumbbell Row 2 Sets; 12 Reps/Set You will perform 12 One Arm Dumbbell Row reps. For each repetition, you will take 1 second to pull the weight up (concentric muscle contraction), 2 second pause at the top (isometric muscle contraction), and 4 seconds to lower the weight (eccentric muscle contraction) to starting position. Rest 0-90 seconds, then repeat for the second set.

RESISTANCE EXERCISE

BEGINNER

NUMBER OF BACK EXERCISES

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	1	2	2	3
REPS	handstandpushup.com
Exercise #1 Exercise #2	12 12	15 15	20 20	20 20
INTENSITY (__% × 1RM )	60%	60%	60%	60%

RESISTANCE EXERCISE

INTERMEDIATE

NUMBER OF BACK EXERCISES

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	2	2	3	3
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4	20 20 20 20	15 15 15 15	15 15 15 15	12 12 12 12
INTENSITY (__% × 1RM )	60%	65%	65%	70%

RESISTANCE EXERCISE

ADVANCED

NUMBER OF BACK EXERCISES

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	3	3	4	4
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6	20 20 20 20 20 20	15 15 15 15 15 15	12 12 12 12 12 12	12 12 12 12 12 12
INTENSITY (__% × 1RM )	60%	65%	70%	70%

EXAMPLE WEEK 1 STABILIZATION WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Inverted Row	1-2	12	BW only	4/2/1	60 s
Dumbbell Row	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	1	12	60%	4/2/1	0-90 s
EX2	1	12	60%	4/2/1	0-90 s
INTERMEDIATE: Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	2	20	60%	4/2/1	0-90 s
EX2	2	20	60%	4/2/1	0-90 s
EX3	2	20	60%	4/2/1	0-90 s
EX4	2	20	60%	4/2/1	0-90 s
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	3	20	60%	4/2/1	0-90 s
EX2	3	20	60%	4/2/1	0-90 s
EX3	3	20	60%	4/2/1	0-90 s
EX4	3	20	60%	4/2/1	0-90 s
EX5	3	20	60%	4/2/1	0-90 s
EX6	3	20	60%	4/2/1	0-90 s
PART 3: CORE EXERCISE \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
1CORE	1—4	12—20	n/a	4/2/1	0-90 s
2CORE	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
1CARDIO	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

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BACK
STABILIZATION TEMPLATES
CREATE YOUR WORKOUT \| TRACK YOUR PROGRESS
WEEK 1
WEEK 2
WEEK 3
WEEK 4

Strength Endurance Training

This phase of training will involve compound sets of exercises. You will perform a moderate number of repetitions using heavier weights. It will help your body adapt to higher volume workouts while increasing your strength.

…Read less

DETAILS

The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle strength endurance.

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			COMPOUND SETS
REST TIME			After 1^st Exercise: 0 s After 2^nd Exercise: 60 s
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE
1^st EXERCISE **		2 s	0 s	2 s
2^nd EXERCISE **		4 s	2 s	1 s
CORE EXERCISE		3 s	2 s	1 s
EXAMPLE EXERCISE ROUTINE Bent-Over Barbell Row & Seated Cable Row 2 Compound Sets 1^st EXERCISE: 12 reps/set 2^nd EXERCISE: 12 reps/set You will perform 12 reps of a Bent-Over Barbell Row. For each repetition, you will take 2 seconds to pull the bar up to your chest (concentric muscle contraction), no pause (isometric muscle contraction), and another 2 seconds to return the bar to starting position (eccentric muscle contraction). IMMEDIATELY following last repetition of the Bent-Over Barbell Row, or at least with minimal amount of rest time possible, you will perform 12 reps of a Seated Cable Row. For each repetition, you will take 1 second to pull the handle to your chest (concentric muscle contraction), hold that position for a 2 second pause (isometric muscle contraction), and then 4 seconds to return to starting position (eccentric muscle contraction). Rest 60 seconds, and repeat.

RESISTANCE EXERCISE

BEGINNER

NUMBER OF BACK EXERCISES

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	2	2	2	2
REPS	handstandpushup.com
Exercise #1 Exercise #4	12 12	12 12	10 10	10 10
INTENSITY (__% × 1RM )	70%	70%	75%	75%

RESISTANCE EXERCISE

INTERMEDIATE

NUMBER OF BACK EXERCISES

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	2	3	3	4
REPS	handstandpushup.com
Exercise #1 Exercise #4	12 12	10 10	8 8	8 8
Exercise #2 Exercise #5	12 12	10 10	8 8	8 8
INTENSITY (__% × 1RM )	70%	75%	80%	80%

RESISTANCE EXERCISE

ADVANCED

NUMBER OF BACK EXERCISES

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	3	3	4	4
REPS	handstandpushup.com
Exercise #1 Exercise #4	12 12	10 10	8 8	8 8
Exercise #2 Exercise #5	12 12	10 10	8 8	8 8
Exercise #3 Exercise #6	12 12	10 10	8 8	8 8
INTENSITY (__% × 1RM )	70%	75%	80%	80%

EXAMPLE WEEK 1 STRENGTH ENDURANCE WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Inverted Row	1-2	12	BW only	4/2/1	60 s
Dumbbell Row	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE — COMPOUND SETS
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	2	12	70%	2/0/2	0 s
EX2		12	70%	4/2/1	60 s
INTERMEDIATE Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	2	12	70%	2/0/2	0 s
EX2		12	70%	4/2/1	60 s
EX3	2	12	70%	2/0/2	0 s
EX4		12	70%	4/2/1	60 s
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	3	12	70%	2/0/2	0 s
EX2		12	70%	4/2/1	60 s
EX3	3	12	70%	2/0/2	0 s
EX4		12	70%	4/2/1	60 s
EX5	3	12	70%	2/0/2	0 s
EX6		12	70%	4/2/1	60 s
PART 3: CORE EXERCISE \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
1CORE	1—4	8—12	n/a	3/2/1	0-60 s
2CORE	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
1CARDIO	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

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STRENGTH ENDURANCE TEMPLATES
CREATE YOUR WORKOUT \| TRACK YOUR PROGRESS
WEEK 1
WEEK 2
WEEK 3
WEEK 4

Hypertrophy Training

This phase of training will help to increase your muscle size & strength. This is done by increasing the number of sets you perform while increasing the amount of resistance used. The amount of reps for each set will be moderate to low.

…Read less

DETAILS

The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle hypertrophy (size & growth).

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISES MULTIPLE SETS
REST TIME			After Finishing Each Set 0 — 60 seconds
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE ***		2 s	0 s	2 s
CORE EXERCISE		3 s	2 s	1 s
EXAMPLE EXERCISE ROUTINE Lat Pulldown 3 Sets; 12 Reps/Set You will perform 12 reps of a Lat Pulldown. From starting position for each repetition, you will take 2 seconds to pull the bar down to your chest (concentric muscle contraction), no pause in that position (isometric muscle contraction), and then 2 seconds to return the bar to starting position (eccentric muscle contraction).Rest 60 seconds or less, then repeat the exercise.

RESISTANCE TRAINING

BEGINNER

NUMBER OF BACK EXERCISES

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	3	3	4	4
REPS	handstandpushup.com
Exercise #1 Exercise #2	12 12	12 12	10 10	10 10
INTENSITY (__% × 1RM )	75%	75%	80%	80%

RESISTANCE TRAINING

INTERMEDIATE

NUMBER OF BACK EXERCISES

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	3	3	4	5
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4	12 12 12 12	10 10 10 10	8 8 8 8	6 6 6 6
INTENSITY (__% × 1RM )	75%	80%	80%	85%

RESISTANCE TRAINING

ADVANCED

NUMBER OF BACK EXERCISES

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	3	4	5	5
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6	12 12 12 12 12 12	10 10 10 10 10 10	6 6 6 6 6 6	6 6 6 6 6 6
INTENSITY (__% × 1RM )	75%	80%	85%	85%

EXAMPLE WEEK 1 HYPERTROPHY WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Inverted Row	1-2	12	BW only	4/2/1	60 s
Dumbbell Row	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE \| MULTIPLE SETS
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	3	12	75%	2/0/2	0-60 s
EX2	3	12	75%	2/0/2	0-60 s
INTERMEDIATE Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	3	12	75%	2/0/2	0-60 s
EX2	3	12	75%	2/0/2	0-60 s
EX3	3	12	75%	2/0/2	0-60 s
EX4	3	12	75%	2/0/2	0-60 s
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	3	12	75%	2/0/2	0-60 s
EX2	3	12	75%	2/0/2	0-60 s
EX3	3	12	75%	2/0/2	0-60 s
EX4	3	12	75%	2/0/2	0-60 s
EX5	3	12	75%	2/0/2	0-60 s
EX6	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
1CORE	1—4	8—12	n/a	3/2/1	0-60 s
2CORE	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
1CARDIO	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

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HYPERTROPHY TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1
WEEK 2
WEEK 3
WEEK 4

Max Strength Training

This phase of training will help to increase the maximum amount of force your body can exert. There will be more sets, but less reps per set using much heavier weights.

…Read less

DETAILS

The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle max strength.

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			After Finishing Each Exercise 3-5 minutes
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE ****		X	X	X
CORE EXERCISE		1 s	1 s	1 s
EXAMPLE EXERCISE ROUTINE Hammer Strength Plate Loaded Row 4 Sets; 5 Reps/Set You will perform 5 reps of a Hammer Strength Plate Loaded Row as fast as possible while maintaining control; there is no pause at any of the points during the movement. Rest 3-5 minutes, then repeat the exercise.
NOTE: X = Perform each repetition as fast as possible while maintaining control.

RESISTANCE EXERCISE

BEGINNER

NUMBER OF BACK EXERCISES

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	4	4	5	5
REPS	handstandpushup.com
Exercise #1 Exercise #2	5 5	5 5	4 4	4 4
INTENSITY (__% × 1RM )	85%	85%	87%	89%

RESISTANCE EXERCISE

INTERMEDIATE

NUMBER OF BACK EXERCISES

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	4	5	5	6
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4	5 5 5 5	5 5 5 5	4 4 4 4	3 3 3 3
INTENSITY (__% × 1RM )	85%	85%	88%	91%

RESISTANCE EXERCISE

ADVANCED

NUMBER OF BACK EXERCISES

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	4	5	6	6
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6	5 5 5 5 5 5	4 4 4 4 4 4	3 3 3 3 3 3	2 2 2 2 2 2
INTENSITY (__% × 1RM )	85%	88%	91%	94%

EXAMPLE WEEK 1 MAX STRENGTH WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Inverted Row	1-2	12	BW only	4/2/1	60 s
Dumbbell Row	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE — MULTIPLE SETS
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	4	5	85%	X/X/X	3-5 min
EX2	4	5	85%	X/X/X	3-5 min
INTERMEDIATE Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	4	5	85%	X/X/X	3-5 min
EX2	4	5	85%	X/X/X	3-5 min
EX3	4	5	85%	X/X/X	3-5 min
EX4	4	5	85%	X/X/X	3-5 min
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	4	5	85%	X/X/X	3-5 min
EX2	4	5	85%	X/X/X	3-5 min
EX3	4	5	85%	X/X/X	3-5 min
EX4	4	5	85%	X/X/X	3-5 min
EX5	4	5	85%	X/X/X	3-5 min
EX6	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISE \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
1CORE	1—4	8—12	n/a	1/1/1	0-60 s
2CORE	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
1CARDIO	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

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MAX STRENGTH TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1
WEEK 2
WEEK 3
WEEK 4

Power Training

This phase of training typically involves compound sets to help improve your explosiveness. Power workouts will combine a Strength focused exercise (less reps using a heavier weight) with a Power focused exercise (more reps using a lighter weight) for each body part. During each set, the goal will be to apply the maximum amount of force as fast as possible. It is based on the idea that Strength + Speed = Power.

…Read less

DETAILS

The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle power.

TRAINING STYLE			COMPOUND SETS
REST TIME			After 1^stExercise: 0 s After 2^nd Exercise: 60 s
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE
1^st EXERCISE **		X	X	X
2^nd EXERCISE **		X	X	X
CORE EXERCISE		X	X	X
EXAMPLE EXERCISE ROUTINE T-Bar Row + Overhead Medicine Ball Slam 3 Sets 1^st EXERCISE: 5 reps/set 2^nd EXERCISE: 10 reps/set You will perform 5 reps of a T-Bar Row. Perform each repetition as fast as possible while maintaining control. IMMEDIATELY following last repetition of the T-Bar Row, or at least with minimal amount of rest time possible, you will perform 10 reps of a Overhead Medicine Ball Slam. Perform each repetition as fast as possible while maintaining control. Rest 60 seconds, and then repeat the compound set.
NOTE: X = Perform each repetition as fast as possible while maintaining control.

RESISTANCE EXERCISE

BEGINNER

NUMBER OF BACK EXERCISES

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	3	3	4	4
REPS	handstandpushup.com
Exercise #1 Exercise #4	5 10	5 10	4 10	4 8
INTENSITY
1^st Exercise	85% 1RM	85%	89%	91%
2^nd Exercise	2% BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%

RESISTANCE EXERCISE

INTERMEDIATE

NUMBER OF BACK EXERCISES

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	3	4	4	5
REPS	handstandpushup.com
Exercise #1 Exercise #4	5 10	4 10	4 8	3 8
Exercise #2 Exercise #5	5 10	4 10	4 8	3 8
INTENSITY
1^st Exercise	85% 1RM	89%	89%	93%
2^nd Exercise	2% BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%

RESISTANCE EXERCISE

ADVANCED

NUMBER OF BACK EXERCISES

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	3	4	5	5
REPS	handstandpushup.com
Exercise #1 Exercise #4	5 10	4 10	3 8	2 6
Exercise #2 Exercise #5	5 10	4 10	3 8	2 6
Exercise #3 Exercise #6	5 10	4 10	3 8	2 6
INTENSITY
1^st Exercise	85% 1RM	89%	93%	95%
2^nd Exercise	2% BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%

EXAMPLE WEEK 1 POWER WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Inverted Row	1-2	12	BW only	4/2/1	60 s
Dumbbell Row	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE — COMPOUND SETS
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	3	5	85% 1RM	X/X/X	0 s
EX4		10	2% of BW	X/X/X	2 min
INTERMEDIATE Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	3	5	85% 1RM	X/X/X	0 s
EX4		10	2% of BW	X/X/X	2 min
EX2	3	5	85% 1RM	X/X/X	0 s
EX5		10	2% of BW	X/X/X	2 min
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX1	3	5	85% 1RM	X/X/X	0 s
EX4		10	2% of BW	X/X/X	2 min
EX2	3	5	85% 1RM	X/X/X	0 s
EX5		10	2% of BW	X/X/X	2 min
EX3	3	5	85% 1RM	X/X/X	0 s
EX6		10	2% of BW	X/X/X	2 min
PART 3: CORE EXERCISE \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
1CORE	1—4	8—12	n/a	X/X/X	0-60 s
2CORE	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
1CARDIO	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

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