INSTRUCTIONS
- There are two ways to do this workout: Pick One
STEP 1
- Scroll down to the Exercise List below.
STEP 2
- Complete all the predetermined sets and repetitions for an exercise before starting the next exercise.
STEP 1
- Scroll down to the Training Programs; it is right below the Exercise List.
STEP 2
- Open the first program tab (Stabilization) and review the information.
- If you haven’t downloaded this program’s training templates yet, they will be inside.
- The templates are different for each program.
STEP 3
- Complete today’s workout using the guidelines from the program; you will Replace/Add the values for the following categories of the workout: Sets, Reps, Training Intensity, Exercise Speed, Rest Time. [Example]
STEP 4
- For next week’s workout, repeat the above steps.
- This will be considered WEEK 2 in the Training Program.
- Do the same for WEEK 3 and WEEK 4.
NOTE
- Once you have finished the Stabilization Training Program, start the next one (Strength Endurance) and repeat Steps 1-4.
- Each program will last 4 weeks. (more details)
EXERCISE LIST
- Tap exercise to watch video.
| # | WARM-UP | TIME | |||
 |
Dynamic Stretching | 10-15 min | |||
| RESISTANCE EXERCISES | |||||
| # | ARM | SETS | REPS | ||
| 1. | Dumbbell Bicep Curl Variations (wrist back position) | 4 | 8-12 | ||
| 2. | Floor Dumbbell Skull Crusher With Rotation | 4 | 8-12 | ||
| 3. | Alternating Dumbbell Curl | 4 | 8-12 | ||
| 4. | Dumbbell Tricep Kickback | 4 | 8-12 | ||
| 5. | Resistance Band Bicep Curls | 4 | 8-12 | ||
| 6. | Dumbbell Tricep Extension Variations 1 | 4 | 8-12 | ||
| # | CORE EXERCISES | SETS | REPS | ||
| 1. | Overhead Side Bend Variation 1 | 4 | 10-12 | ||
| 2. | Seated Hip Hinge | 4 | 10-12 | ||
| # | CARDIO | TIME | |||
| 3. | Ladder Single Leg Lateral Hops | 10-15 min | |||
| # | COOLDOWN | TIME | |||
| 4. | Stretching | 10-15 min | |||
- 00Minutes
- 00Seconds
TRAINING PROGRAMS
| 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% X 100 lbs. = 70 lbs. |
|
| START
If your 1RM for an Overhead Dumbbell Tricep Extension is 100 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 Overhead Dumbbell Tricep Extensions using a 70 lb. dumbbell. FINISHOnce 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 100 lbs. = 70 lbs. |
|
| START
If your 1RM for Barbell Bicep Curls is 100 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 Barbell Bicep Curls with 70 lbs. FINISHOnce 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 Close Grip Bench Press 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 Close Grip Bench Press with 140 lbs. FINISHOnce this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible. STARTIf your 1RM for Cable Tricep Extension 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 Cable Tricep Extensions with 80-90 lbs. FINISHOnce 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 100 lbs. = 70 lbs. Exercise 2:.. 70% X 120 lbs. = 84 lbs. |
|
| START
If your 1RM for a V-Bar Pushdown is 100 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 V-Bar Pushdowns with 70 lbs. FINISHOnce this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible. STARTIf your 1RM for a Standing Rope Hammer Curl 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 Standing Rope Hammer Curls with 80-90 lbs. FINISHOnce 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 Close Grip Bench Press 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 Close Grip Bench Press with 140 lbs. FINISHOnce 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).
|
|
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 more… | …Read less |
| ARM | ||||||
| STABILIZATION TEMPLATES | ||||||
| CREATE YOUR WORKOUT — TRACK YOUR PROGRESS | ||||||
| WEEK 1 |  |
|||||
| WEEK 2 | |
|||||
| WEEK 3 | |
|||||
| WEEK 4 | |
|||||
- 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
|
||||
| RESISTANCE EXERCISE |
| BEGINNER | NUMBER OF ARM EXERCISES
2 |
| 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 ARM 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 ARM 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 | |
| ARM Press | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| Pike Push-Up | 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 | |
| Dumbbell Bicep Curl Variations (wrist back position) | 1 | 12 | 60% | 4/2/1 | 0-90 s | |
| Floor Dumbbell Skull Crusher With Rotation | 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 | |
| Dumbbell Bicep Curl Variations (wrist back position) | 2 | 20 | 60% | 4/2/1 | 0-90 s | |
| Floor Dumbbell Skull Crusher With Rotation | 2 | 20 | 60% | 4/2/1 | 0-90 s | |
| Alternating Dumbbell Curl | 2 | 20 | 60% | 4/2/1 | 0-90 s | |
| Dumbbell Tricep Kickback | 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 | |
| Dumbbell Bicep Curl Variations (wrist back position) | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| Floor Dumbbell Skull Crusher With Rotation | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| Alternating Dumbbell Curl | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| Dumbbell Tricep Kickback | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| Resistance Band Bicep Curls | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| Dumbbell Tricep Extension Variations 1 | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| PART 3: CORE EXERCISE | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Overhead Side Bend Variation 1 | 1—4 | 12—20 | n/a | 4/2/1 | 0-90 s | |
| Seated Hip Hinge | 1—4 | 12—20 | n/a | 4/2/1 | 0-90 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| Ladder Single Leg Lateral Hops | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| Stretching | 10—20 minutes | |||||
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 more… | …Read less |
| ARM | ||||||
| STRENGTH ENDURANCE TEMPLATES | ||||||
| CREATE YOUR WORKOUT — TRACK YOUR PROGRESS | ||||||
| WEEK 1 | |
|||||
| WEEK 2 | |
|||||
| WEEK 3 | |
|||||
| WEEK 4 | |
|||||
- 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 1st Exercise: 0 s
After 2nd Exercise: 60 s |
|||
| EXERCISE SPEED DURING | ECCENTRIC movement | ISOMETRIC | CONCENTRIC | |
| MUSCLE | ➠ | lengthens | no change | shortens |
| RESISTANCE EXERCISE | ||||
| 1st EXERCISE ** | 2 s | 0 s | 2 s | |
| 2nd EXERCISE ** | 4 s | 2 s | 1 s | |
| CORE EXERCISE | 3 s | 2 s | 1 s | |
EXAMPLE ROUTINE
|
||||
| RESISTANCE EXERCISE |
| BEGINNER | NUMBER OF ARM EXERCISES
2 |
| 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 ARM 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 ARM 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 | |
| ARM Press | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| Pike Push-Up | 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 | |
| Dumbbell Bicep Curl Variations (wrist back position) | 2 | 12 | 70% | 2/0/2 | 0 s | |
| Dumbbell Tricep Kickback | 12 | 70% | 4/2/1 | 60 s | ||
| INTERMEDIATE Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Dumbbell Bicep Curl Variations (wrist back position) | 2 | 12 | 70% | 2/0/2 | 0 s | |
| Dumbbell Tricep Kickback | 12 | 70% | 4/2/1 | 60 s | ||
| Floor Dumbbell Skull Crusher With Rotation | 2 | 12 | 70% | 2/0/2 | 0 s | |
| Resistance Band Bicep Curls | 12 | 70% | 4/2/1 | 60 s | ||
| ADVANCED Perform the following Exercise # (s) from today’s list. | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Dumbbell Bicep Curl Variations (wrist back position) | 3 | 12 | 70% | 2/0/2 | 0 s | |
| Dumbbell Tricep Kickback | 12 | 70% | 4/2/1 | 60 s | ||
| Floor Dumbbell Skull Crusher With Rotation | 3 | 12 | 70% | 2/0/2 | 0 s | |
| Resistance Band Bicep Curls | 12 | 70% | 4/2/1 | 60 s | ||
| Alternating Dumbbell Curl | 3 | 12 | 70% | 2/0/2 | 0 s | |
| Dumbbell Tricep Extension Variations 1 | 12 | 70% | 4/2/1 | 60 s | ||
| PART 3: CORE EXERCISE | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Overhead Side Bend Variation 1 | 1—4 | 8—12 | n/a | 3/2/1 | 0-60 s | |
| Seated Hip Hinge | 1—4 | 8—12 | n/a | 3/2/1 | 0-60 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| Ladder Single Leg Lateral Hops | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| Stretching | 10—20 minutes | |||||
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 more… | …Read less |
| ARM | ||||||
| HYPERTROPHY TEMPLATES | ||||||
| CREATE YOUR WORKOUT — TRACK YOUR PROGRESS | ||||||
| WEEK 1 | |
|||||
| WEEK 2 | |
|||||
| WEEK 3 | |
|||||
| WEEK 4 | |
|||||
- 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
|
||||
| RESISTANCE TRAINING |
| BEGINNER | NUMBER OF ARM EXERCISES
2 |
| 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 ARM 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 ARM 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 | |
| ARM Press | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| Pike Push-Up | 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 | |
| Dumbbell Bicep Curl Variations (wrist back position) | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| Floor Dumbbell Skull Crusher With Rotation | 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 | |
| Dumbbell Bicep Curl Variations (wrist back position) | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| Floor Dumbbell Skull Crusher With Rotation | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| Alternating Dumbbell Curl | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| Dumbbell Tricep Kickback | 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 | |
| Dumbbell Bicep Curl Variations (wrist back position) | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| Floor Dumbbell Skull Crusher With Rotation | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| Alternating Dumbbell Curl | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| Dumbbell Tricep Kickback | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| Resistance Band Bicep Curls | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| Dumbbell Tricep Extension Variations 1 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| PART 3: CORE EXERCISES | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Overhead Side Bend Variation 1 | 1—4 | 8—12 | n/a | 3/2/1 | 0-60 s | |
| Seated Hip Hinge | 1—4 | 8—12 | n/a | 3/2/1 | 0-60 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| Ladder Single Leg Lateral Hops | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| Stretching | 10—20 minutes | |||||
- 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 more… | …Read less |
| ARM | ||||||
| MAX STRENGTH TEMPLATES | ||||||
| CREATE YOUR WORKOUT — TRACK YOUR PROGRESS | ||||||
| WEEK 1 | |
|||||
| WEEK 2 | |
|||||
| WEEK 3 | |
|||||
| WEEK 4 | |
|||||
- 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
|
||||
| NOTE: X = Perform each repetition as fast as possible while maintaining control. | ||||
| RESISTANCE EXERCISE |
| BEGINNER | NUMBER OF ARM EXERCISES
2 |
| 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 ARM 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 ARM 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 | |
| ARM Press | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| Pike Push-Up | 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 | |
| Dumbbell Bicep Curl Variations (wrist back position) | 4 | 5 | 85% | X/X/X | 3-5 min | |
| Floor Dumbbell Skull Crusher With Rotation | 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 | |
| Dumbbell Bicep Curl Variations (wrist back position) | 4 | 5 | 85% | X/X/X | 3-5 min | |
| Floor Dumbbell Skull Crusher With Rotation | 4 | 5 | 85% | X/X/X | 3-5 min | |
| Alternating Dumbbell Curl | 4 | 5 | 85% | X/X/X | 3-5 min | |
| Dumbbell Tricep Kickback | 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 | |
| Dumbbell Bicep Curl Variations (wrist back position) | 4 | 5 | 85% | X/X/X | 3-5 min | |
| Floor Dumbbell Skull Crusher With Rotation | 4 | 5 | 85% | X/X/X | 3-5 min | |
| Alternating Dumbbell Curl | 4 | 5 | 85% | X/X/X | 3-5 min | |
| Dumbbell Tricep Kickback | 4 | 5 | 85% | X/X/X | 3-5 min | |
| Resistance Band Bicep Curls | 4 | 5 | 85% | X/X/X | 3-5 min | |
| Dumbbell Tricep Extension Variations 1 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| PART 3: CORE EXERCISE | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Overhead Side Bend Variation 1 | 1—4 | 8—12 | n/a | 1/1/1 | 0-60 s | |
| Seated Hip Hinge | 1—4 | 8—12 | n/a | 1/1/1 | 0-60 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| Ladder Single Leg Lateral Hops | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| Stretching | 10—20 minutes | |||||
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 more… | …Read less |
| ARM |
| POWER TEMPLATES |
| CREATE YOUR WORKOUT — TRACK YOUR PROGRESS |
| WEEK 1 | |
| WEEK 2 | |
| WEEK 3 | |
| WEEK 4 | |
- 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 1st Exercise: 0 s
After 2nd Exercise: 60 s |
|||
| EXERCISE SPEED DURING | ECCENTRIC movement | ISOMETRIC | CONCENTRIC | |
| MUSCLE | ➠ | lengthens | no change | shortens |
| RESISTANCE EXERCISE | ||||
| 1st EXERCISE ** | X | X | X | |
| 2nd EXERCISE ** | X | X | X | |
| CORE EXERCISE | X | X | X | |
EXAMPLE EXERCISE ROUTINE
|
||||
| NOTE: X = Perform each repetition as fast as possible while maintaining control. | ||||
| RESISTANCE EXERCISE |
| BEGINNER | NUMBER OF ARM EXERCISES
2 |
| 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 | ||||
| 1st Exercise | 85% 1RM | 85% | 89% | 91% |
| 2nd Exercise | 2% of BW | 4% | 6% | 8% |
| OR | ||||
| 30% 1RM | 35% | 40% | 45% | |
| RESISTANCE EXERCISE |
| INTERMEDIATE | NUMBER OF ARM 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 | ||||
| 1st Exercise | 85% 1RM | 89% | 89% | 93% |
| 2nd Exercise | 2% of BW | 4% | 6% | 8% |
| OR | ||||
| 30% 1RM | 35% | 40% | 45% | |
| RESISTANCE EXERCISE |
| ADVANCED | NUMBER OF ARM 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 | ||||
| 1st Exercise | 85% 1RM | 89% | 93% | 95% |
| 2nd Exercise | 2% of 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 | |
| ARM Press | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| Pike Push-Up | 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 | |
| Dumbbell Bicep Curl Variations (wrist back position) | 3 | 5 | 85% 1RM | X/X/X | 0 s | |
| Dumbbell Tricep Kickback | 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 | |
| Dumbbell Bicep Curl Variations (wrist back position) | 3 | 5 | 85% 1RM | X/X/X | 0 s | |
| Dumbbell Tricep Kickback | 10 | 2% of BW | X/X/X | 2 min | ||
| Floor Dumbbell Skull Crusher With Rotation | 3 | 5 | 85% 1RM | X/X/X | 0 s | |
| Resistance Band Bicep Curls | 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 | |
| Dumbbell Bicep Curl Variations (wrist back position) | 3 | 5 | 85% 1RM | X/X/X | 0 s | |
| Dumbbell Tricep Kickback | 10 | 2% of BW | X/X/X | 2 min | ||
| Floor Dumbbell Skull Crusher With Rotation | 3 | 5 | 85% 1RM | X/X/X | 0 s | |
| Resistance Band Bicep Curls | 10 | 2% of BW | X/X/X | 2 min | ||
| Alternating Dumbbell Curl | 3 | 5 | 85% 1RM | X/X/X | 0 s | |
| Dumbbell Tricep Extension Variations 1 | 10 | 2% of BW | X/X/X | 2 min | ||
| PART 3: CORE EXERCISE | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Overhead Side Bend Variation 1 | 1—4 | 8—12 | n/a | X/X/X | 0-60 s | |
| Seated Hip Hinge | 1—4 | 8—12 | n/a | X/X/X | 0-60 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| Ladder Single Leg Lateral Hops | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| Stretching | 10—20 minutes | |||||
| “ |
| Don’t be intimidated by what you don’t know. That can be your greatest strength and ensure that you do things differently from everyone else.”— Sara Blakely |
handstandpushup.com
Dynamic Stretching
RESISTANCE EXERCISES
| 1. | Dumbbell Bicep Curl Variations (wrist back position) |
| 2. | Floor Dumbbell Skull Crusher With Rotation |
| 3. | Alternating Dumbbell Curl |
| 4. | Dumbbell Tricep Kickback |
| 5. | Resistance Band Bicep Curls |
| 6. | Dumbbell Tricep Extension Variations 1 |
CORE
| 1. | Overhead Side Bend Variation 1 |
| 2. | Seated Hip Hinge |
CARDIO
| 3. | Ladder Single Leg Lateral Hops |
COOLDOWN
| 4. | Stretching |
| “ |
| Don’t be intimidated by what you don’t know. That can be your greatest strength and ensure that you do things differently from everyone else.”—Sara Blakely |
handstandpushup.com