Handstand Push-Up Full Body Workouts

HANDSTAND PUSH-UP FULL BODY TRAINING

Browse through our Handstand Push-Up Full Body Workouts and Full-Body Training Programs found below.
- They are designed to help strengthen and prepare your body for Handstand Push-Ups.
- These workouts can be performed 2—4 times per week depending on your training goal.
- Videos are included for each workout.

Video of the Day

Workout of the Day

FULL BODY WORKOUTS

REVIEW FULL BODY 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

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% × 200 lbs. = 140 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 ONLY 1 SET of Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells). 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% × 200 lbs. = 140 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, 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% × 200 lbs. = 140 lbs. Exercise 2:.. 70% × 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 Flyes 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 Flyes 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 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% × 200 lbs. = 140 lbs. Exercise 2:.. 70% × 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% × 200 lbs. = 140 lbs.
START If your 1RM for Dumbbell Bench Press is 200 lbs. (two 100 lb. dumbbells), 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 Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells). 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 weight of the dumbbells for the each set thereafter.

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So you want to lose weight and get in shape huh?

START HERE!

It’s quite simple, if you want to lose weight, you must burn more calories than you consume. And since most of us love food, we recommend putting in the hard work and reaping the benefits the healthy way. There will always be an excuse as to why you can’t workout today. But you must find a way to conquer your mind and just do what must be done. For what is success in life if you don’t have your health? Health is wealth after all. Improving your health and fitness will add value to all areas of your life.

Here is an outline of what your training will look like over the course of the year. Each month, you will download the following training program templates and follow the given exercise:

| Sets | Reps | Intensity | Speed | Rest Time | layouts of each.
- It is important to stick to the weekly and monthly schedule for each Training Program since each stage of training serves to prepare your body for the next.
- Without proper attention, you may put yourself at risk for injury.

REDUCE BODY FAT PROGRAM

TRAINING PHASE	JAN	FEB	MAR	APR	MAY	JUN
Stabilization	✔		✔		✔
Strength Endurance		✔		✔		✔
Hypertrophy
Max Strength
Power
Core	✔	✔	✔	✔	✔	✔
Cardio	✔	✔	✔	✔	✔	✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔

MONTHLY PLAN	JUL	AUG	SEP	OCT	NOV	DEC
Stabilization	✔		✔		✔
Strength Endurance		✔		✔		✔
Hypertrophy
Max Strength
Power
Core	✔	✔	✔	✔	✔	✔
Cardio	✔	✔	✔	✔	✔	✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔

EXAMPLE TRAINING SCHEDULE

In January: You will download and use the Stabilization Training Program templates to create your workouts and track your progress. 2-3 Days a week, you will perform resistance, core, and cardio exercises from the Full Body Exercise List(s) we provide or you can add your own. You can do cardio on your resistance training days or non-training days depending on your schedule. You can perform flexibility & stretching exercises every day of the week if desired.
JANUARY	WEEKS 1—4
DAY	M	T	W	T	F	S	S
Stabilization	✔		✔		✔
Strength Endurance
Hypertrophy
Max Strength
Power
Core	✔		✔		✔
Cardio	✔		✔		✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔
In February: You will download and use the Strength Endurance Training Program templates to create your workouts and track your progress. 2-3 Days a week, you will perform resistance, core and cardio exercises from the Full Body Exercise List(s) we provide or you can add your own. You can do cardio on your resistance training days or non-training days depending on your schedule. You can perform flexibility & stretching exercises every day of the week if desired.
FEBRUARY	WEEKS 1—4
DAY	M	T	W	T	F	S	S
Stabilization
Strength Endurance	✔		✔		✔
Hypertrophy
Max Strength
Power
Core	✔		✔		✔
Cardio	✔		✔		✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔
In March: You will then switch back to using the Stabilization Training Program templates and repeat the above steps, adjusting the resistance weights and exercises as needed.
MARCH	WEEKS 1—4
DAY	M	T	W	T	F	S	S
Stabilization	✔		✔		✔
Strength Endurance
Hypertrophy
Max Strength
Power
Core	✔		✔		✔
Cardio	✔		✔		✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔

EXAMPLE TRAINING SCHEDULE

RESISTANCE TRAINING 4 DAYS/WEEK

You also have the option to perform ‘Full Body’ Workouts 4 days per week (split routine) instead of just 3 days a week; it will look similar to the plan below depending on your schedule.

MONTH	WEEKS 1—4
DAY	M	T	W	T	F	S	S
Stabilization	✔	✔		✔	✔
Strength Endurance	✔	✔		✔	✔
Hypertrophy	✔	✔		✔	✔
Max Strength	✔	✔		✔	✔
Power	✔	✔		✔	✔
Core	✔	✔		✔	✔
Cardio	✔	✔		✔	✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔

NOTE:
- This does not necessarily mean you train your entire body each day.
- In general, you would train certain muscle groups the 1st day and the remaining muscle groups the second day. Rest a day or two, then repeat this training process.
- The important part is to not train the same muscle 2 days in a row.
- Some common exercise pairing routines include:

DAY 1	DAY 2
Chest, Shoulders, Triceps	Back, Legs, Calves
Upper Body Exercises	Lower Body Exercises
Pushing Type Exercises	Pulling Type Exercises

…Read less

Build rock hard muscle and develop superhuman strength by following this training program!

In addition to exercising, you’ll want to aim at increasing your caloric intake to exceed the amount that your burn during these training sessions. You also have the option of adding performance supplements to your diet. These will help fuel your muscles during the workouts and give them the building blocks necessary for repair and growth. These are the supplements I use in my training:

handstand push-up training full body workout 3 my supplements 2

Here is an outline of what your training will look like for the course of the year. Each month, you will download the following training program templates and follow the given exercise:

| Sets | Reps | Intensity | Speed | Rest Time | layouts of each.
- It is important to stick to the weekly and monthly schedule for each Training Program since each stage of training serves to prepare your body for the next.
- Without proper attention, you may put yourself at risk for injury.

INCREASE LEAN BODY MUSCLE PROGRAM

TRAINING PHASE	JAN	FEB	MAR	APR	MAY	JUN
Stabilization	✔
Strength Endurance		✔		✔
Hypertrophy			✔		✔
Max Strength						✔
Power
Core	✔	✔	✔	✔	✔	✔
Cardio	✔	✔	✔	✔	✔	✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔

MONTHLY PLAN	JUL	AUG	SEP	OCT	NOV	DEC
Stabilization	✔
Strength Endurance		✔				✔
Hypertrophy			✔		✔
Max Strength				✔
Power
Core	✔	✔	✔	✔	✔	✔
Cardio	✔	✔	✔	✔	✔	✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔

EXAMPLE TRAINING SCHEDULE

In January: You will download and use the Stabilization Training Program templates to create your workouts and track your progress. 2-3 Days a week, you will perform resistance, core, and cardio exercises from the Full Body Exercise List(s) we provide or you can add your own. You can do cardio on your resistance training days or non-training days depending on your schedule. You can perform flexibility & stretching exercises every day of the week if desired.
JANUARY	WEEKS 1–4
DAY	M	T	W	T	F	S	S
Stabilization	✔		✔		✔
Strength Endurance
Hypertrophy
Max Strength
Power
Core	✔		✔		✔
Cardio	✔		✔		✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔
In February: You will download and use the Strength Endurance Training Program templates to create your workouts and track your progress. 2-3 Days a week, you will perform resistance, core and cardio exercises from the Full Body Exercise List(s) we provide or you can add your own. You can do cardio on your resistance training days or non-training days depending on your schedule. You can perform flexibility & stretching exercises every day of the week if desired.
FEBRUARY	WEEKS 1—4
DAY	M	T	W	T	F	S	S
Stabilization
Strength Endurance	✔		✔		✔
Hypertrophy
Max Strength
Power
Core	✔		✔		✔
Cardio	✔		✔		✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔
In March: You will download and use the Hypertrophy Training Program templates to create your workouts and track your progress. 3-4 Days a week, you will perform resistance, core and cardio exercises from the Full Body Exercise List(s) we provide or you can add your own. You can do cardio on your resistance training days or non-training days depending on your schedule. You can perform flexibility & stretching exercises every day of the week if desired.
MARCH	WEEKS 1-4
DAY	M	T	W	T	F	S	S
Stabilization
Strength Endurance
Hypertrophy	✔		✔		✔
Max Strength
Power
Core	✔		✔		✔
Cardio	✔		✔		✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔
In April: You will download and use the Max Strength Training Program templates to create your workouts and track your progress. 3-4 Days a week, you will perform resistance, core and cardio exercises from the Full Body Exercise List(s) we provide or you can add your own. You can do cardio on your resistance training days or non-training days depending on your schedule. You can perform flexibility & stretching exercises every day of the week if desired.
APRIL	WEEKS 1—4
DAY	M	T	W	T	F	S	S
Stabilization
Strength Endurance
Hypertrophy
Max Strength	✔		✔		✔
Power
Core	✔		✔		✔
Cardio	✔		✔		✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔

EXAMPLE TRAINING SCHEDULE

RESISTANCE TRAINING 4 DAYS/WEEK

You also have the option to perform ‘Full Body’ Workouts 4 days per week (split routine) instead of just 3 days a week; it will look similar to the plan below depending on your schedule.

MONTH	WEEKS 1—4
DAY	M	T	W	T	F	S	S
Stabilization	✔	✔		✔	✔
Strength Endurance	✔	✔		✔	✔
Hypertrophy	✔	✔		✔	✔
Max Strength	✔	✔		✔	✔
Power	✔	✔		✔	✔
Core	✔	✔		✔	✔
Cardio	✔	✔		✔	✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔

NOTE:
- This does not necessarily mean you train your entire body each day.
- In general, you would train certain muscle groups the 1st day and the remaining muscle groups the second day. Rest a day or two, then repeat this training process.
- The important part is to not train the same muscle 2 days in a row.
- Some common exercise pairing routines include:

DAY 1	DAY 2
Chest, Shoulders, Triceps	Back, Legs, Calves
Upper Body Exercises	Lower Body Exercises
Pushing Type Exercises	Pulling Type Exercises

Back to Templates

…Read less

Are you an athlete and want to break through your current plateaus and reach new heights? If so, let’s get started!

handstand push-up training full body workout 3 my supplements 3

Here is an outline of what your training will look like for the course of the year. Each month, you will download the following training program templates and follow the given exercise:

| Sets | Reps | Intensity | Speed | Rest Time | layouts of each.
- It is important to stick to the weekly and monthly schedule for each Training Program since each stage of training serves to prepare your body for the next.
- Without proper attention, you may put yourself at risk for injury.

IMPROVE ATHLETIC PERFORMANCE PROGRAM

TRAINING PHASE	JAN	FEB	MAR	APR	MAY	JUN
Stabilization	✔		✔		✔
Strength Endurance		✔	✔	✔	✔	✔
Hypertrophy
Max Strength
Power			✔	✔	✔	✔
Core	✔	✔	✔	✔	✔	✔
Cardio	✔	✔	✔	✔	✔	✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔

MONTHLY PLAN	JUL	AUG	SEP	OCT	NOV	DEC
Stabilization	✔		✔		✔
Strength Endurance	✔	✔	✔	✔	✔	✔
Hypertrophy
Max Strength
Power	✔	✔	✔	✔	✔	✔
Core	✔	✔	✔	✔	✔	✔
Cardio	✔	✔	✔	✔	✔	✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔

EXAMPLE TRAINING SCHEDULE

In January: You will download and use the Stabilization Training Program templates to create your workouts and track your progress. 2-3 Days a week, you will perform resistance, core and cardio exercises from the Full Body Exercise List(s) we provide or you can add your own. You can do cardio on your resistance training days or non-training days depending on your schedule. You can perform flexibility & stretching exercises every day of the week if desired.
JANUARY	WEEKS 1—4
DAY	M	T	W	T	F	S	S
Stabilization	✔		✔		✔
Strength Endurance
Hypertrophy
Max Strength
Power
Core	✔		✔		✔
Cardio	✔		✔		✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔
In February: You will download and use the Strength Endurance Training Program templates to create your workouts and track your progress. 2-3 Days a week, you will perform resistance, core and cardio exercises from the Full Body Exercise List(s) we provide or you can add your own. You can do cardio on your resistance training days or non-training days depending on your schedule. You can perform flexibility & stretching exercises every day of the week if desired.
FEBRUARY	WEEKS 1—4
DAY	M	T	W	T	F	S	S
Stabilization
Strength Endurance	✔		✔		✔
Hypertrophy
Max Strength
Power
Core	✔		✔		✔
Cardio	✔		✔		✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔
In March: You will download and use the Stabilization, Strength Endurance, and Power Training Program templates to create your workouts and track your progress. 3 Days a week, you will perform resistance, core and cardio exercises from the Full Body Exercise List(s) we provide or you can add your own. You can do cardio on your resistance training days or non-training days depending on your schedule. You can perform flexibility & stretching exercises every day of the week if desired.
MARCH	WEEKS 1—4
DAY	M	T	W	T	F	S	S
Stabilization			✔
Strength Endurance	✔
Hypertrophy
Max Strength
Power					✔
Core	✔		✔		✔
Cardio	✔		✔		✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔
In April: You will download and use the Strength Endurance and Power Training Program templates to create your workouts and track your progress. 3 Days a week, you will perform resistance, core and cardio exercises from the Full Body Exercise List(s) we provide or you can add your own. You can do cardio on your resistance training days or non-training days depending on your schedule. You can perform flexibility & stretching exercises every day of the week if desired. NOTE: You can substitute the Hypertrophy or Max Strength templates for the Strength Endurance templates if desired. This will assist you with the strength portion of the lifts vs the speed & endurance.
APRIL	WEEKS 1—4
DAY	M	T	W	T	F	S	S
Stabilization
Strength Endurance	✔				✔
Hypertrophy
Max Strength
Power			✔
Core	✔		✔		✔
Cardio	✔		✔		✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔

EXAMPLE TRAINING SCHEDULE

RESISTANCE TRAINING 4 DAYS/WEEK

You also have the option to perform ‘Full Body’ Workouts 4 days per week (split routine) instead of just 3 days a week; it will look similar to the plan below depending on your schedule.

MONTH	WEEKS 1—4
DAY	M	T	W	T	F	S	S
Stabilization	✔	✔		✔	✔
Strength Endurance	✔	✔		✔	✔
Hypertrophy	✔	✔		✔	✔
Max Strength	✔	✔		✔	✔
Power	✔	✔		✔	✔
Core	✔	✔		✔	✔
Cardio	✔	✔		✔	✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔

NOTE:
- This does not necessarily mean you train your entire body each day.
- In general, you would train certain muscle groups the 1st day and the remaining muscle groups the second day. Rest a day or two, then repeat this training process.
- The important part is to not train the same muscle 2 days in a row.
- Some common exercise pairing routines include:

DAY 1	DAY 2
Chest, Shoulders, Triceps	Back, Legs, Calves
Upper Body Exercises	Lower Body Exercises
Pushing Type Exercises	Pulling Type Exercises

Back to Templates

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.

BEGINNER

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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 Bench Press 2 Sets; 12 Reps/Set You will perform 12 Bench Press reps. For each repetition, you will take 4 seconds to lower the weight (eccentric muscle contraction), 2 second pause at the bottom (isometric muscle contraction), and 1 second to push the weight back up to starting position (concentric muscle contraction). Rest 0-90 seconds, then repeat for the second set.

FITNESS LEVEL

BEGINNER

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
SETS	2	2	3	3
REPS/SET	handstandpushup.com
CHEST BACK SHOULDER LEG CALF BICEP TRICEP FOREARM	12 12 12 12 12 12 12 12	15 15 15 15 15 15 15 15	20 20 20 20 20 20 20 20	20 20 20 20 20 20 20 20
INTENSITY (__% × 1RM)	60%	60%	60%	60%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: SINGLE EXERCISE \| MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
1CHEST	1	12	60%	4/2/1	0-90 s
1BACK	1	12	60%	4/2/1	0-90 s
1SHOULDER	1	12	60%	4/2/1	0-90 s
1LEGS	1	12	60%	4/2/1	0-90 s
1CALVES	1	12	60%	4/2/1	0-90 s
1BICEPS	1	12	60%	4/2/1	0-90 s
1TRICEPS	1	12	60%	4/2/1	0-90 s
1FOREARMS	1	12	60%	4/2/1	0-90 s
PART 3: CORE EXERCISES \| 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

DOWNLOAD TEMPLATES

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

INTERMEDIATE

…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.

FITNESS LEVEL

INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
SETS	2	2	3	3
REPS/SET	handstandpushup.com
CHEST BACK SHOULDER LEG CALF BICEP TRICEP FOREARM	20 20 20 20 20 20 20 20	15 15 15 15 15 15 15 15	15 15 15 15 15 15 15 15	12 12 12 12 12 12 12 12
INTENSITY (__% × 1RM)	60%	65%	65%	70%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: SINGLE EXERCISE \| MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	2	20	60%	4/2/1	0-90 s
One Arm Dead Stop Rows	2	20	60%	4/2/1	0-90 s
Elevated Bridge Push-Ups	2	20	60%	4/2/1	0-90 s
Dumbbell Reverse Lunge	2	20	60%	4/2/1	0-90 s
Standing Calf Raise	2	20	60%	4/2/1	0-90 s
Kneeling Bicep Curl	2	20	60%	4/2/1	0-90 s
Criss Cross Push-Up	2	20	60%	4/2/1	0-90 s
Wrist Curls	2	20	60%	4/2/1	0-90 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	12—20	n/a	4/2/1	0-90 s
Seated Hip Hinge Variation 1	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD TEMPLATES

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

ADVANCED

…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 ROUTINE Standing Military Press 2 Sets; 12 Reps/Set You will perform 12 reps of a Standing Military Press. For each repetition, you will take 1 second to push the weight up (concentric muscle contraction), 2 second pause at the bottom (isometric muscle contraction), and 4 seconds to lower the weight (eccentric muscle contraction) back to starting position. Rest 0-90 seconds, then repeat for the second set.

FITNESS LEVEL

ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
SETS	3	3	4	4
REPS/SET	handstandpushup.com
CHEST BACK SHOULDER LEG CALF BICEP TRICEP FOREARM	20 20 20 20 20 20 20 20	15 15 15 15 15 15 15 15	12 12 12 12 12 12 12 12	12 12 12 12 12 12 12 12
INTENSITY (__% × 1RM)	60%	65%	70%	70%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: SINGLE EXERCISE \| MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	3	20	60%	4/2/1	0-90 s
One Arm Dead Stop Rows	3	20	60%	4/2/1	0-90 s
Elevated Bridge Push-Ups	3	20	60%	4/2/1	0-90 s
Dumbbell Reverse Lunge	3	12	60%	4/2/1	0-90 s
Standing Calf Raise	3	12	60%	4/2/1	0-90 s
Kneeling Bicep Curl	3	12	60%	4/2/1	0-90 s
Criss Cross Push-Up	3	12	60%	4/2/1	0-90 s
Wrist Curls	3	20	60%	4/2/1	0-90 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	12—20	n/a	4/2/1	0-90 s
Seated Hip Hinge Variation 1	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD TEMPLATES

ADVANCED
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.

BEGINNER

…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.

FITNESS LEVEL

BEGINNER

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

RESISTANCE EXERCISE

COMPOUND SETS

REPS

handstandpushup.com

1A Chest

1B Chest

1A Back

1B Back

1A Shoulder

1B Shoulder

1A Leg

1B Leg

1A Calf

1B Calf

1A Bicep

1B Bicep

1A Tricep

1B Tricep

1A Forearm

1B Forearm

INTENSITY (__% × 1RM)

70%

75%

CORE EXERCISE

SETS

1—4

REPS/SET

12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: COMPOUND SETS
RESISTANCE EXERCISE
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	2	12	70%	2/0/2	0 s
One Arm Push-Up Combination		12	70%	4/2/1	60 s
One Arm Dead Stop Rows	2	12	70%	2/0/2	0 s
Home Pull-Up Bar Workouts 7		12	70%	4/2/1	60 s
Elevated Bridge Push-Ups	2	12	70%	2/0/2	0 s
Dumbbell Shrugs Workout 3		12	70%	4/2/1	60 s
Dumbbell Reverse Lunge	2	12	70%	2/0/2	0 s
Chair Pose Squat		12	70%	4/2/1	60 s
Standing Calf Raise	2	12	70%	2/0/2	0 s
Single Leg Calf Raise		12	70%	4/2/1	60 s
Kneeling Bicep Curl	2	12	70%	2/0/2	0 s
Single Leg Bicep Curl		12	70%	4/2/1	60 s
Criss Cross Push-Up	2	12	70%	2/0/2	0 s
Wall Tricep Extension Variation		12	70%	4/2/1	60 s
Wrist Curls	2	12	70%	2/0/2	0 s
Wrist Rotations		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	8—12	n/a	3/2/1	0-60 s
Seated Hip Hinge Variation 1	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD TEMPLATES

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

INTERMEDIATE

…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 ROUTINE Smith Machine Shoulder Press & DB Upright Row 2 Compound Sets 1^st EXERCISE: 12 reps/set 2^nd EXERCISE: 12 reps/set You will perform 12 reps of a Smith Machine Shoulder Press. For each repetition, you will take 2 seconds to push the bar up to the top (concentric muscle contraction), no pause at this position (isometric muscle contraction), and another 2 seconds to return the bar to starting position (eccentric muscle contraction). IMMEDIATELY following last repetition of the Smith Machine Shoulder Press, or at least with minimal amount of rest time possible, you will perform 12 DB Upright Row reps. For each repetition, you will take 1 second to pull the dumbbell up to the top (concentric muscle contraction), hold that position for a 2 second pause (isometric muscle contraction), and then 4 seconds to lower the weight back to starting position (eccentric muscle contraction). Rest 60 seconds, and repeat.

FITNESS LEVEL

INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

RESISTANCE EXERCISE

COMPOUND SETS

REPS

handstandpushup.com

1A Chest

1B Chest

1A Back

1B Back

1A Shoulder

1B Shoulder

1A Leg

1B Leg

1A Calf

1B Calf

1A Bicep

1B Bicep

1A Tricep

1B Tricep

1A Forearm

1B Forearm

INTENSITY (__% × 1RM)

70%

75%

80%

CORE EXERCISE

SETS

1—4

REPS/SET

12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: COMPOUND SETS
RESISTANCE EXERCISE
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	2	12	70%	2/0/2	0 s
One Arm Push-Up Combination		12	70%	4/2/1	60 s
One Arm Dead Stop Rows	2	12	70%	2/0/2	0 s
Home Pull-Up Bar Workouts 7		12	70%	4/2/1	60 s
Elevated Bridge Push-Ups	2	12	70%	2/0/2	0 s
Dumbbell Shrugs Workout 3		12	70%	4/2/1	60 s
Dumbbell Reverse Lunge	2	12	70%	2/0/2	0 s
Chair Pose Squat		12	70%	4/2/1	60 s
Standing Calf Raise	2	12	70%	2/0/2	0 s
Single Leg Calf Raise		12	70%	4/2/1	60 s
Kneeling Bicep Curl	2	12	70%	2/0/2	0 s
Single Leg Bicep Curl		12	70%	4/2/1	60 s
Criss Cross Push-Up	2	12	70%	2/0/2	0 s
Wall Tricep Extension Variation		12	70%	4/2/1	60 s
Wrist Curls	2	12	70%	2/0/2	0 s
Wrist Rotations		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	8—12	n/a	3/2/1	0-60 s
Seated Hip Hinge Variation 1	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD TEMPLATES

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

ADVANCED

…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 ROUTINE Barbell Deadlift & Bodyweight Squat 2 Compound Sets 1^st EXERCISE: 12 reps/set 2^nd EXERCISE: 12 reps/set You will perform 12 reps of a Barbell Deadlift. For each repetition, you will take 2 seconds to lift the bar up to the top standing position (concentric muscle contraction), no pause at this position (isometric muscle contraction), and then 2 seconds to return the bar to starting position (eccentric muscle contraction). IMMEDIATELY following last repetition of the Barbell Deadlift, or at least with minimal amount of rest time possible, you will perform 12 Bodyweight Squats. For each repetition, you will take 4 seconds to lower your body to the bottom position (eccentric muscle contraction), hold that position for a 2 second pause (isometric muscle contraction), and then 1 second to push your body back up to the starting position (concentric muscle contraction). Rest 60 seconds, and repeat.

FITNESS LEVEL

ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

RESISTANCE EXERCISE

COMPOUND SETS

REPS

handstandpushup.com

1A Chest

1B Chest

1A Back

1B Back

1A Shoulder

1B Shoulder

1A Leg

1B Leg

1A Calf

1B Calf

1A Bicep

1B Bicep

1A Tricep

1B Tricep

1A Forearm

1B Forearm

INTENSITY (__% × 1RM)

70%

75%

80%

CORE EXERCISE

SETS

1—4

REPS/SET

12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: COMPOUND SETS
RESISTANCE EXERCISE
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	3	12	70%	2/0/2	0 s
One Arm Push-Up Combination		12	70%	4/2/1	60 s
One Arm Dead Stop Rows	3	12	70%	2/0/2	0 s
Home Pull-Up Bar Workouts 7		12	70%	4/2/1	60 s
Elevated Bridge Push-Ups	3	12	70%	2/0/2	0 s
Dumbbell Shrugs Workout 3		12	70%	4/2/1	60 s
Dumbbell Reverse Lunge	3	12	70%	2/0/2	0 s
Chair Pose Squat		12	70%	4/2/1	60 s
Standing Calf Raise	3	12	70%	2/0/2	0 s
Single Leg Calf Raise		12	70%	4/2/1	60 s
Kneeling Bicep Curl	3	12	70%	2/0/2	0 s
Single Leg Bicep Curl		12	70%	4/2/1	60 s
Criss Cross Push-Up	3	12	70%	2/0/2	0 s
Wall Tricep Extension Variation		12	70%	4/2/1	60 s
Wrist Curls	3	12	70%	2/0/2	0 s
Wrist Rotations		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	8—12	n/a	3/2/1	0-60 s
Seated Hip Hinge Variation 1	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD TEMPLATES

ADVANCED
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.

BEGINNER

…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 Seated Arnold Press 3 Sets; 12 Reps/Set You will perform 12 reps of a Seated Arnold Press. From starting position for each repetition, you will take 2 seconds to press the dumbbells up to the top (concentric muscle contraction), no pause in that position (isometric muscle contraction), and then 2 seconds lower the dumbbells back to starting position (eccentric muscle contraction).Rest 60 seconds or less, then repeat the exercise.

FITNESS LEVEL

BEGINNER

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
SETS	3	3	4	4
REPS	handstandpushup.com
CHEST BACK SHOULDER LEG CALF BICEP TRICEP FOREARM	12 12 12 12 12 12 12 12	12 12 12 12 12 12 12 12	10 10 10 10 10 10 10 10	10 10 10 10 10 10 10 10
INTENSITY (__% × 1RM)	75%	75%	80%	80%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: SINGLE EXERCISE \| MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	3	12	75%	2/0/2	0-60 s
One Arm Dead Stop Rows	3	12	75%	2/0/2	0-60 s
Elevated Bridge Push-Ups	3	12	75%	2/0/2	0-60 s
Dumbbell Reverse Lunge	3	12	75%	2/0/2	0-60 s
Standing Calf Raise	3	12	75%	2/0/2	0-60 s
Kneeling Bicep Curl	3	12	75%	2/0/2	0-60 s
Criss Cross Push-Up	3	12	75%	2/0/2	0-60 s
Wrist Curls	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	8—12	n/a	3/2/1	0-60 s
Seated Hip Hinge Variation 1	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD TEMPLATES

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

INTERMEDIATE

…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 Hex Bar Deadlift 3 Sets; 12 Reps/Set You will perform 12 reps of a Hex Bar Deadlift. From starting position for each repetition, you will take 2 seconds to lift the bar up to the top standing position (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.

FITNESS LEVEL

INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
SETS	3	3	4	5
REPS	handstandpushup.com
CHEST BACK SHOULDER LEG CALF BICEP TRICEP FOREARM	12 12 12 12 12 12 12 12	10 10 10 10 10 10 10 10	8 8 8 8 8 8 8 8	6 6 6 6 6 6 6 6
INTENSITY (__% × 1RM)	75%	80%	80%	85%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: SINGLE EXERCISE \| MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	3	12	75%	2/0/2	0-60 s
One Arm Dead Stop Rows	3	12	75%	2/0/2	0-60 s
Elevated Bridge Push-Ups	3	12	75%	2/0/2	0-60 s
Dumbbell Reverse Lunge	3	12	75%	2/0/2	0-60 s
Standing Calf Raise	3	12	75%	2/0/2	0-60 s
Kneeling Bicep Curl	3	12	75%	2/0/2	0-60 s
Criss Cross Push-Up	3	12	75%	2/0/2	0-60 s
Wrist Curls	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	8—12	n/a	3/2/1	0-60 s
Seated Hip Hinge Variation 1	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD TEMPLATES

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

ADVANCED

…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 V-Bar Tricep Push Down 3 Sets; 12 Reps/Set You will perform 12 reps of a V-Bar Tricep Push Down. From starting position for each repetition, you will take 2 seconds to push the bar down tot he bottom position (concentric muscle contraction), no pause in that position (isometric muscle contraction), and then 2 seconds to return the bar back to starting position (eccentric muscle contraction).Rest 60 seconds or less, then repeat the exercise.

FITNESS LEVEL

ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
SETS	3	4	5	5
REPS	handstandpushup.com
CHEST BACK SHOULDER LEG CALF BICEP TRICEP FOREARM	12 12 12 12 12 12 12 12	10 10 10 10 10 10 10 10	6 6 6 6 6 6 6 6	6 6 6 6 6 6 6 6
INTENSITY (__% × 1RM)	75%	80%	85%	85%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: SINGLE EXERCISE \| MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	3	12	75%	2/0/2	0-60 s
One Arm Dead Stop Rows	3	12	75%	2/0/2	0-60 s
Elevated Bridge Push-Ups	3	12	75%	2/0/2	0-60 s
Dumbbell Reverse Lunge	3	12	75%	2/0/2	0-60 s
Standing Calf Raise	3	12	75%	2/0/2	0-60 s
Kneeling Bicep Curl	3	12	75%	2/0/2	0-60 s
Criss Cross Push-Up	3	12	75%	2/0/2	0-60 s
Wrist Curls	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	8—12	n/a	3/2/1	0-60 s
Seated Hip Hinge Variation 1	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD TEMPLATES

ADVANCED
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.

BEGINNER

…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 Plate Loaded Leg Press 4 Sets; 5 Reps/Set You will perform 5 reps of a Plate Loaded Leg Press 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.

FITNESS LEVEL

BEGINNER

COMPLETE THIS TRAINING PROGRAM

3 — 4 TIMES PER WEEK

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
SETS	4	4	5	5
REPS	handstandpushup.com
CHEST BACK SHOULDER LEG CALF BICEP TRICEP FOREARM	5 5 5 5 5 5 5 5	5 5 5 5 5 5 5 5	4 4 4 4 4 4 4 4	4 4 4 4 4 4 4 4
INTENSITY (__% × 1RM)	85%	85%	87%	89%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: SINGLE EXERCISE \| MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	4	5	85%	X/X/X	3-5 min
One Arm Dead Stop Rows	4	5	85%	X/X/X	3-5 min
Elevated Bridge Push-Ups	4	5	85%	X/X/X	3-5 min
Dumbbell Reverse Lunge	4	5	85%	X/X/X	3-5 min
Standing Calf Raise	4	5	85%	X/X/X	3-5 min
Kneeling Bicep Curl	4	5	85%	X/X/X	3-5 min
Criss Cross Push-Up	4	5	85%	X/X/X	3-5 min
Wrist Curls	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	8—12	n/a	1/1/1	0-60 s
Seated Hip Hinge Variation 1	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD TEMPLATES

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

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

INTERMEDIATE

…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 Standing E-Z Bar Cable Curl 4 Sets; 5 Reps/Set You will perform 5 reps of a Standing E-Z Bar Cable Curl 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.

FITNESS LEVEL

INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

3 — 4 TIMES PER WEEK

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
SETS	4	5	5	6
REPS	handstandpushup.com
CHEST BACK SHOULDER LEG CALF BICEP TRICEP FOREARM	5 5 5 5 5 5 5 5	5 5 5 5 5 5 5 5	4 4 4 4 4 4 4 4	3 3 3 3 3 3 3 3
INTENSITY (__% × 1RM)	85%	85%	88%	91%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

FITNESS LEVEL

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: SINGLE EXERCISE \| MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	4	5	85%	X/X/X	3-5 min
One Arm Dead Stop Rows	4	5	85%	X/X/X	3-5 min
Elevated Bridge Push-Ups	4	5	85%	X/X/X	3-5 min
Dumbbell Reverse Lunge	4	5	85%	X/X/X	3-5 min
Standing Calf Raise	4	5	85%	X/X/X	3-5 min
Kneeling Bicep Curl	4	5	85%	X/X/X	3-5 min
Criss Cross Push-Up	4	5	85%	X/X/X	3-5 min
Wrist Curls	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	8—12	n/a	1/1/1	0-60 s
Seated Hip Hinge Variation 1	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD TEMPLATES

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

ADVANCED

…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 Incline Bench Press 4 Sets; 5 Reps/Set You will perform 5 reps of a Inline Bench Press 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.

FITNESS LEVEL

ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 TIMES PER WEEK

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
SETS	4	5	6	6
REPS	handstandpushup.com
CHEST BACK SHOULDER LEG CALF BICEP TRICEP FOREARM	5 5 5 5 5 5 5 5	4 4 4 4 4 4 4 4	3 3 3 3 3 3 3 3	2 2 2 2 2 2 2 2
INTENSITY (__% × 1RM)	85%	88%	91%	94%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: SINGLE EXERCISE \| MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	4	5	85%	X/X/X	3-5 min
One Arm Dead Stop Rows	4	5	85%	X/X/X	3-5 min
Elevated Bridge Push-Ups	4	5	85%	X/X/X	3-5 min
Dumbbell Reverse Lunge	4	5	85%	X/X/X	3-5 min
Standing Calf Raise	4	5	85%	X/X/X	3-5 min
Kneeling Bicep Curl	4	5	85%	X/X/X	3-5 min
Criss Cross Push-Up	4	5	85%	X/X/X	3-5 min
Wrist Curls	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	8—12	n/a	1/1/1	0-60 s
Seated Hip Hinge Variation 1	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD TEMPLATES

ADVANCED
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.

BEGINNER

…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 Bicep Curl + Resistance Band Curl 3 Sets 1^st EXERCISE: 5 reps/set 2^nd EXERCISE: 10 reps/set You will perform 5 reps of a Bicep Curl. Perform each repetition as fast as possible while maintaining control. IMMEDIATELY following last repetition of the Bicep Curl, or at least with minimal amount of rest time possible, you will perform 10 reps of a Resistance Band Curl. 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.

FITNESS LEVEL

BEGINNER

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
COMPOUND SETS	3	3	4	4
REPS	handstandpushup.com
1A Chest 1B Chest	5 10	5 10	4 10	4 8
1A Back 1B Back	5 10	5 10	4 10	4 8
1A Shoulder 1B Shoulder	5 10	5 10	4 10	4 8
1A Leg 1B Leg	5 10	5 10	4 10	4 8
1A Calf 1B Calf	5 10	5 10	4 10	4 8
1A Bicep 1B Bicep	5 10	5 10	4 10	4 8
1A Tricep 1B Tricep	5 10	5 10	4 10	4 8
1A Forearm 1B Forearm	5 10	5 10	4 10	4 8
INTENSITY (__% × 1Rep Max or your Bodyweight)
1^st Exercise	85% 1RM	85%	89%	91%
2^nd Exercise	2% of BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: COMPOUND SETS
RESISTANCE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	3	5	85% of 1RM	X/X/X	0 s
One Arm Push-Up Combination		10	2% of BW or 30% of 1RM	X/X/X	2 min
One Arm Dead Stop Rows	3	5	85% of 1RM	X/X/X	0 s
Home Pull-Up Bar Workouts 7		10	2% of BW or 30% of 1RM	X/X/X	2 min
Elevated Bridge Push-Ups	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Shrugs Workout 3		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Reverse Lunge	3	5	85% of 1RM	X/X/X	0 s
Chair Pose Squat		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Calf Raise	3	5	85% of 1RM	X/X/X	0 s
Single Leg Calf Raise		10	2% of BW or 30% of 1RM	X/X/X	2 min
Kneeling Bicep Curl	3	5	85% of 1RM	X/X/X	0 s
Single Leg Bicep Curl		10	2% of BW or 30% of 1RM	X/X/X	2 min
Criss Cross Push-Up	3	5	85% of 1RM	X/X/X	0 s
Wall Tricep Extension Variation		10	2% of BW or 30% of 1RM	X/X/X	2 min
Wrist Curls	3	5	85% of 1RM	X/X/X	0 s
Wrist Rotations		10	2% of BW or 30% of 1RM	X/X/X	2 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	8—12	n/a	X/X/X	0-60 s
Seated Hip Hinge Variation 1	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD TEMPLATES

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

INTERMEDIATE

…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 Decline Bench Press + Medicine Ball Chest Pass 3 Sets 1^st EXERCISE: 5 reps/set 2^nd EXERCISE: 10 reps/set You will perform 5 reps of a decline bench press. Perform each repetition as fast as possible while maintaining control. IMMEDIATELY following last repetition of the bench press, or at least with minimal amount of rest time possible, you will perform 10 reps of a medicine ball chest pass (either with a partner or against a wall). 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.

FITNESS LEVEL

INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
COMPOUND SETS	3	4	4	5
REPS	handstandpushup.com
1A Chest 1B Chest	5 10	4 10	4 8	3 8
1A Back 1B Back	5 10	4 10	4 8	3 8
1A Shoulder 1B Shoulder	5 10	4 10	4 8	3 8
1A Leg 1B Leg	5 10	4 10	4 8	3 8
1A Calf 1B Calf	5 10	4 10	4 8	3 8
1A Bicep 1B Bicep	5 10	4 10	4 8	3 8
1A Tricep 1B Tricep	5 10	4 10	4 8	4 8
1A Forearm 1B Forearm	5 10	4 10	4 8	3 8
INTENSITY (__% × 1 Rep Max or your Bodyweight)
1^st Exercise	85% 1RM	89%	91%	93%
2^nd Exercise	2% of BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: COMPOUND SETS
RESISTANCE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	3	5	85% of 1RM	X/X/X	0 s
One Arm Push-Up Combination		10	2% of BW or 30% of 1RM	X/X/X	2 min
One Arm Dead Stop Rows	3	5	85% of 1RM	X/X/X	0 s
Home Pull-Up Bar Workouts 7		10	2% of BW or 30% of 1RM	X/X/X	2 min
Elevated Bridge Push-Ups	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Shrugs Workout 3		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Reverse Lunge	3	5	85% of 1RM	X/X/X	0 s
Chair Pose Squat		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Calf Raise	3	5	85% of 1RM	X/X/X	0 s
Single Leg Calf Raise		10	2% of BW or 30% of 1RM	X/X/X	2 min
Kneeling Bicep Curl	3	5	85% of 1RM	X/X/X	0 s
Single Leg Bicep Curl		10	2% of BW or 30% of 1RM	X/X/X	2 min
Criss Cross Push-Up	3	5	85% of 1RM	X/X/X	0 s
Wall Tricep Extension Variation		10	2% of BW or 30% of 1RM	X/X/X	2 min
Wrist Curls	3	5	85% of 1RM	X/X/X	0 s
Wrist Rotations		10	2% of BW or 30% of 1RM	X/X/X	2 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	8—12	n/a	X/X/X	0-60 s
Seated Hip Hinge Variation 1	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

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

ADVANCED

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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.

FITNESS LEVEL

ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
COMPOUND SETS	3	4	5	5
REPS	handstandpushup.com
1A Chest 1B Chest	5 10	4 10	3 8	2 6
1A Back 1B Back	5 10	4 10	3 8	2 6
1A Shoulder 1B Shoulder	5 10	4 10	3 8	2 6
1A Leg 1B Leg	5 10	4 10	3 8	2 6
1A Calf 1B Calf	5 10	4 10	3 8	2 6
1A Bicep 1B Bicep	5 10	4 10	3 8	2 6
1A Tricep 1B Tricep	5 10	4 10	3 8	2 6
1A Forearm 1B Forearm	5 10	4 10	3 8	2 6
INTENSITY (__% × 1 Rep Max or your Bodyweight)
1^st Exercise	85% 1RM	89%	93%	95%
2^nd Exercise	2% of BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Standard Push-Up	1-2	12	BW only	4/2/1	60 s
BB Bench Press	1-2	12	50% 1RM	4/2/1	60 s
PART 2: COMPOUND SETS
RESISTANCE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Push-Up Variations 2	3	5	85% of 1RM	X/X/X	0 s
One Arm Push-Up Combination		10	2% of BW or 30% of 1RM	X/X/X	2 min
One Arm Dead Stop Rows	3	5	85% of 1RM	X/X/X	0 s
Home Pull-Up Bar Workouts 7		10	2% of BW or 30% of 1RM	X/X/X	2 min
Elevated Bridge Push-Ups	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Shrugs Workout 3		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Reverse Lunge	3	5	85% of 1RM	X/X/X	0 s
Chair Pose Squat		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Calf Raise	3	5	85% of 1RM	X/X/X	0 s
Single Leg Calf Raise		10	2% of BW or 30% of 1RM	X/X/X	2 min
Kneeling Bicep Curl	3	5	85% of 1RM	X/X/X	0 s
Single Leg Bicep Curl		10	2% of BW or 30% of 1RM	X/X/X	2 min
Criss Cross Push-Up	3	5	85% of 1RM	X/X/X	0 s
Wall Tricep Extension Variation		10	2% of BW or 30% of 1RM	X/X/X	2 min
Wrist Curls	3	5	85% of 1RM	X/X/X	0 s
Wrist Rotations		10	2% of BW or 30% of 1RM	X/X/X	2 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Ab Workout At Home 1	1—4	8—12	n/a	X/X/X	0-60 s
Seated Hip Hinge Variation 1	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
Lateral Hop Overs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD TEMPLATES

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

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