FULL BODY WORKOUT 7

handstandpushup.com

INSTRUCTIONS

Choose how you want to use today’s Exercise List:

Basic Workout

Pick this option if you simply are looking for a new workout to try out either at home or the gym.

STEP 1

Scroll down to the Full Body Workout Exercise List.

STEP 2

For the Resistance Exercises, choose between 1A or 1B. (image)
- Perform only one exercise for each muscle group.
- You can use the opposite exercises in your next workout.

STEP 3

Complete all the predetermined sets and repetitions for an exercise before moving onto the next muscle group’s exercise.
After you complete the Resistance Exercise section of the workout, go ahead and complete the Core, Cardio, and Cooldown sections.

Jump to list

General Training Cycle

Pick this option if you want to take part in our 4-Week Training Programs to help improve your general health and physical fitness. You will cycle through 5 different training programs throughout the year. Each program will cover a different style of resistance training, which will then produce different adaptations in your body.

New visitor

Follow these steps:

Returning visitor

Go to Exercise List

STEP 1

Scroll down to the Training Program section below the Exercise List.
- If this is your first time here, consider this as WEEK 1 in our 4-WEEK Training Program, and start with the Stabilization Training Program.

STEP 2

Open the Stabilization training program tab and review the information.
- If you haven’t downloaded this program’s training templates yet, they will be located inside.
- Each of the 5 training programs have their own unique set of training templates.

STEP 3

Go to the Exercise List and use the program’s values (sets, reps, training intensity, exercise speed, rest time) for each exercise instead of the basic 4 Sets | 8-12 Reps. [Example]
- For the following week’s workout, repeat the above steps.
- You will then do the same for WEEK 3 and WEEK 4.

NOTE

Each training program comes with a prefilled Week 1 Exercise List. Once you click open a training program tab, it will be located at the bottom. [Example]
To further assist you, these values have also been changed in all of our downloadable workout templates with one exception:
- You will have to fill out the exercise name; this was done in case certain equipment or machines are not available, or if you decide to do different exercises altogether.
Once you have completed 4 weeks in a given training program, start the next program in the training cycle and repeat the above steps.
For more details, Click here.

Specific Training Goal

Pick this option if you want to conquer one of these Training Goals:

Burn Fat
Gain Size & Strength
Become A Better Athlete

Each of Training Goals will use a unique combination of the our Training Programs in order to achieve these results.

New visitor

Follow these steps:

Returning visitor

Go to Exercise List

STEP 1

Determine your current level of fitness:
- Beginner
- Intermediate
- Advanced

STEP 2

Scroll down to the Training Goal section located right below the Exercise List, choose the fitness goal you would like to achieve, and review the information.
- Next go to the Training Programs associated with this fitness goal and review their information.
- If you haven’t downloaded the accompanying training templates yet, they will be located inside.
- Each of the 5 training programs will have their own unique set of training templates, but you only need the ones listed in the Training Goal that you have selected.
- [Example]

STEP 3

Based off the Training Goal you have selected, and the Training Programs that go along with it, go to the Exercise List.
- Use the program’s values (sets, reps, training intensity, exercise speed, rest time) for each exercise instead of the basic 4 Sets | 8-12 Reps.
- [Example]

NOTE

Each training program comes with a prefilled Week 1 Exercise List. Once you click open a training program tab, it will be located at the bottom. [Example]
- For Week 2, 3, and 4, simply swap out the Week 1 values.
For your convenience, our downloadable workout templates already come filled with these values with one exception:
- You will have to fill out the exercise name; this was done in case certain equipment or machines are not available, or if you choose to do different exercises altogether.
Once you have finished 4 weeks in a training program, start the next program that is specific to your fitness goal’s schedule and repeat the above steps.

EXERCISE LIST

Choose from the following:

Click exercise to watch video.

#	WARM-UP	TIME
	Dynamic Stretching	10-15 min
	RESISTANCE EXERCISES
#	CHEST	SETS	REPS
1A	Weighted Push-Up	4	8-12
1B	Push-Up Variations 3	4	8-12
#	BACK	SETS	REPS
1A	Reverse Grip Dumbbell Row	4	8-12
1B	Neutral Grip Pull-Up	4	8-12
#	SHOULDER	SETS	REPS
1A	Seated Dumbbell Shoulder Press (no back support)	4	8-12
1B	Dumbbell Front Raise Superset	4	8-12
#	LEG	SETS	REPS
1A	Dumbbell Stiff Leg Deadlift	4	8-12
1B	Split Squat Jump	4	8-12
#	CALF	SETS	REPS
1A	Standing Dumbbell Calf Raise	4	8-12
1B	Standing Calf Raise Variations	4	8-12
#	BICEP	SETS	REPS
1A	Single Leg Alternating Dumbbell Curl	4	8-12
1B	Bicep Pull-Ups	4	8-12
#	TRICEP	SETS	REPS
1A	Dumbbell Skullcrusher	4	8-12
1B	Pike Tiger Bend Push-Up	4	8-12
#	FOREARM	SETS	REPS
1A	Farmer’s Walk	4	8-12
1B	Dumbbell Forearm Twist	4	8-12
#	CORE EXERCISES	SETS	REPS
1.	Pull-Up Bar Ab Workout 3	4	10-12
2.	Seated Hip Hinge Variation 1	4	10-12
#	CARDIO	TIME
3.	Burpees	10-15 min
#	COOLDOWN	TIME
4.	Stretching	10-15 min

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TRAINING GOALS

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% X 200 lbs. = 140 lbs.
START If your 1RM for Barbell Squat is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform ONLY 1 SET of Barbell Squats with 140 lbs. FINISH Once this 1 set is completed, rest, and then move onto the next exercise.

MULTIPLE SET	Performing multiple sets of each exercise you have selected.
EXAMPLE
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs.
START If your 1RM for Hex Bar Deadlift 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 Hex Bar Deadlifts with 140 lbs. FINISH Once this set is completed, rest according to your chosen Training Program and then REPEAT the same exercise for X amount of sets based off of your Fitness Level.

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

PYRAMID SET	Increasing or Decreasing resistance weight with each set.
EXAMPLE
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs.
START If your 1RM for Leg 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 Leg Presses with 140 lbs. FINISH Once this set is completed, rest, and then repeat the same exercise for X amount of sets (as determined by your Fitness Level and Training Program you have chosen). You have the option to increase or decrease the weight of the dumbbells for the each set thereafter.

DOWNLOAD BEGINNER TEMPLATES

FULL BODY STABILIZATION

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

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
Weighted Push-Up	1	12	60%	4/2/1	0-90 s
Reverse Grip Dumbbell Row	1	12	60%	4/2/1	0-90 s
Seated Dumbbell Shoulder Press (no back support)	1	12	60%	4/2/1	0-90 s
Dumbbell Stiff Leg Deadlift	1	12	60%	4/2/1	0-90 s
Standing Dumbbell Calf Raise	1	12	60%	4/2/1	0-90 s
Single Leg Alternating Dumbbell Curl	1	12	60%	4/2/1	0-90 s
Dumbbell Skull crusher	1	12	60%	4/2/1	0-90 s
Farmer’s Walk	1	12	60%	4/2/1	0-90 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

FULL BODY STRENGTH ENDURANCE

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

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
Weighted Push-Up	2	12	70%	2/0/2	0 s
Push-Up Variations 3		12	70%	4/2/1	60 s
Reverse Grip Dumbbell Row	2	12	70%	2/0/2	0 s
Neutral Grip Pull-Up		12	70%	4/2/1	60 s
Seated Dumbbell Shoulder Press (no back support)	2	12	70%	2/0/2	0 s
Dumbbell Front Raise Superset		12	70%	4/2/1	60 s
Dumbbell Stiff Leg Deadlift	2	12	70%	2/0/2	0 s
Split Squat Jump		12	70%	4/2/1	60 s
Standing Dumbbell Calf Raise	2	12	70%	2/0/2	0 s
Standing Calf Raise Variations		12	70%	4/2/1	60 s
Single Leg Alternating Dumbbell Curl	2	12	70%	2/0/2	0 s
Bicep Pull-Ups		12	70%	4/2/1	60 s
Dumbbell Skull crusher	2	12	70%	2/0/2	0 s
Pike Tiger Bend Push-Up		12	70%	4/2/1	60 s
Farmer’s Walk	2	12	70%	2/0/2	0 s
Dumbbell Forearm Twist		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

FULL BODY HYPERTROPHY

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

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
Weighted Push-Up	3	12	75%	2/0/2	0-60 s
Reverse Grip Dumbbell Row	3	12	75%	2/0/2	0-60 s
Seated Dumbbell Shoulder Press (no back support)	3	12	75%	2/0/2	0-60 s
Dumbbell Stiff Leg Deadlift	3	12	75%	2/0/2	0-60 s
Standing Dumbbell Calf Raise	3	12	75%	2/0/2	0-60 s
Single Leg Alternating Dumbbell Curl	3	12	75%	2/0/2	0-60 s
Dumbbell Skullcrusher	3	12	75%	2/0/2	0-60 s
Farmer’s Walk	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

FULL BODY MAX STRENGTH

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

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
Weighted Push-Up	4	5	85%	X/X/X	3-5 min
Reverse Grip Dumbbell Row	4	5	85%	X/X/X	3-5 min
Seated Dumbbell Shoulder Press (no back support)	4	5	85%	X/X/X	3-5 min
Dumbbell Stiff Leg Deadlift	4	5	85%	X/X/X	3-5 min
Standing Dumbbell Calf Raise	4	5	85%	X/X/X	3-5 min
Single Leg Alternating Dumbbell Curl	4	5	85%	X/X/X	3-5 min
Dumbbell Skullcrusher	4	5	85%	X/X/X	3-5 min
Farmer’s Walk	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

FULL BODY POWER

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

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
Weighted Push-Up	3	5	85% of 1RM	X/X/X	0 s
Push-Up Variations 3		10	2% of BW or 30% of 1RM	X/X/X	2 min
Reverse Grip Dumbbell Row	3	5	85% of 1RM	X/X/X	0 s
Neutral Grip Pull-Up		10	2% of BW or 30% of 1RM	X/X/X	2 min
Seated Dumbbell Shoulder Press (no back support)	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Front Raise Superset		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Stiff Leg Deadlift	3	5	85% of 1RM	X/X/X	0 s
Split Squat Jump		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Dumbbell Calf Raise	3	5	85% of 1RM	X/X/X	0 s
Standing Calf Raise Variations		10	2% of BW or 30% of 1RM	X/X/X	2 min
Single Leg Alternating Dumbbell Curl	3	5	85% of 1RM	X/X/X	0 s
Bicep Pull-Ups		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Skullcrusher	3	5	85% of 1RM	X/X/X	0 s
Pike Tiger Bend Push-Up		10	2% of BW or 30% of 1RM	X/X/X	2 min
Farmer’s Walk	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Forearm Twist		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
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD INTERMEDIATE TEMPLATES

FULL BODY STABILIZATION

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

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
Weighted Push-Up	2	20	60%	4/2/1	0-90 s
Reverse Grip Dumbbell Row	2	20	60%	4/2/1	0-90 s
Seated Dumbbell Shoulder Press (no back support)	2	20	60%	4/2/1	0-90 s
Dumbbell Stiff Leg Deadlift	2	20	60%	4/2/1	0-90 s
Standing Dumbbell Calf Raise	2	20	60%	4/2/1	0-90 s
Single Leg Alternating Dumbbell Curl	2	20	60%	4/2/1	0-90 s
Dumbbell Skullcrusher	2	20	60%	4/2/1	0-90 s
Farmer’s Walk	2	20	60%	4/2/1	0-90 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

FULL BODY STRENGTH ENDURANCE

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

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
Weighted Push-Up	2	12	70%	2/0/2	0 s
Push-Up Variations 3		12	70%	4/2/1	60 s
Reverse Grip Dumbbell Row	2	12	70%	2/0/2	0 s
Neutral Grip Pull-Up		12	70%	4/2/1	60 s
Seated Dumbbell Shoulder Press (no back support)	2	12	70%	2/0/2	0 s
Dumbbell Front Raise Superset		12	70%	4/2/1	60 s
Dumbbell Stiff Leg Deadlift	2	12	70%	2/0/2	0 s
Split Squat Jump		12	70%	4/2/1	60 s
Standing Dumbbell Calf Raise	2	12	70%	2/0/2	0 s
Standing Calf Raise Variations		12	70%	4/2/1	60 s
Single Leg Alternating Dumbbell Curl	2	12	70%	2/0/2	0 s
Bicep Pull-Ups		12	70%	4/2/1	60 s
Dumbbell Skullcrusher	2	12	70%	2/0/2	0 s
Pike Tiger Bend Push-Up		12	70%	4/2/1	60 s
Farmer’s Walk	2	12	70%	2/0/2	0 s
Dumbbell Forearm Twist		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

FULL BODY HYPERTROPHY

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

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
Weighted Push-Up	3	12	75%	2/0/2	0-60 s
Reverse Grip Dumbbell Row	3	12	75%	2/0/2	0-60 s
Seated Dumbbell Shoulder Press (no back support)	3	12	75%	2/0/2	0-60 s
Dumbbell Stiff Leg Deadlift	3	12	75%	2/0/2	0-60 s
Standing Dumbbell Calf Raise	3	12	75%	2/0/2	0-60 s
Single Leg Alternating Dumbbell Curl	3	12	75%	2/0/2	0-60 s
Dumbbell Skullcrusher	3	12	75%	2/0/2	0-60 s
Farmer’s Walk	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

FULL BODY MAX STRENGTH

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

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
Weighted Push-Up	4	5	85%	X/X/X	3-5 min
Reverse Grip Dumbbell Row	4	5	85%	X/X/X	3-5 min
Seated Dumbbell Shoulder Press (no back support)	4	5	85%	X/X/X	3-5 min
Dumbbell Stiff Leg Deadlift	4	5	85%	X/X/X	3-5 min
Standing Dumbbell Calf Raise	4	5	85%	X/X/X	3-5 min
Single Leg Alternating Dumbbell Curl	4	5	85%	X/X/X	3-5 min
Dumbbell Skullcrusher	4	5	85%	X/X/X	3-5 min
Farmer’s Walk	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

FULL BODY POWER

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

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
Weighted Push-Up	3	5	85% of 1RM	X/X/X	0 s
Push-Up Variations 3		10	2% of BW or 30% of 1RM	X/X/X	2 min
Reverse Grip Dumbbell Row	3	5	85% of 1RM	X/X/X	0 s
Neutral Grip Pull-Up		10	2% of BW or 30% of 1RM	X/X/X	2 min
Seated Dumbbell Shoulder Press (no back support)	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Front Raise Superset		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Stiff Leg Deadlift	3	5	85% of 1RM	X/X/X	0 s
Split Squat Jump		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Dumbbell Calf Raise	3	5	85% of 1RM	X/X/X	0 s
Standing Calf Raise Variations		10	2% of BW or 30% of 1RM	X/X/X	2 min
Single Leg Alternating Dumbbell Curl	3	5	85% of 1RM	X/X/X	0 s
Bicep Pull-Ups		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Skullcrusher	3	5	85% of 1RM	X/X/X	0 s
Pike Tiger Bend Push-Up		10	2% of BW or 30% of 1RM	X/X/X	2 min
Farmer’s Walk	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Forearm Twist		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
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

DOWNLOAD ADVANCED TEMPLATES

FULL BODY STABILIZATION

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

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
Weighted Push-Up	3	20	60%	4/2/1	0-90 s
Reverse Grip Dumbbell Row	3	20	60%	4/2/1	0-90 s
Seated Dumbbell Shoulder Press (no back support)	3	20	60%	4/2/1	0-90 s
Dumbbell Stiff Leg Deadlift	3	12	60%	4/2/1	0-90 s
Standing Dumbbell Calf Raise	3	12	60%	4/2/1	0-90 s
Single Leg Alternating Dumbbell Curl	3	12	60%	4/2/1	0-90 s
Dumbbell Skullcrusher	3	12	60%	4/2/1	0-90 s
Farmer’s Walk	3	20	60%	4/2/1	0-90 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

FULL BODY STRENGTH ENDURANCE

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

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
Weighted Push-Up	3	12	70%	2/0/2	0 s
Push-Up Variations 3		12	70%	4/2/1	60 s
Reverse Grip Dumbbell Row	3	12	70%	2/0/2	0 s
Neutral Grip Pull-Up		12	70%	4/2/1	60 s
Seated Dumbbell Shoulder Press (no back support)	3	12	70%	2/0/2	0 s
Dumbbell Front Raise Superset		12	70%	4/2/1	60 s
Dumbbell Stiff Leg Deadlift	3	12	70%	2/0/2	0 s
Split Squat Jump		12	70%	4/2/1	60 s
Standing Dumbbell Calf Raise	3	12	70%	2/0/2	0 s
Standing Calf Raise Variations		12	70%	4/2/1	60 s
Single Leg Alternating Dumbbell Curl	3	12	70%	2/0/2	0 s
Bicep Pull-Ups		12	70%	4/2/1	60 s
Dumbbell Skullcrusher	3	12	70%	2/0/2	0 s
Pike Tiger Bend Push-Up		12	70%	4/2/1	60 s
Farmer’s Walk	3	12	70%	2/0/2	0 s
Dumbbell Forearm Twist		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

FULL BODY HYPERTROPHY

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

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
Weighted Push-Up	3	12	75%	2/0/2	0-60 s
Reverse Grip Dumbbell Row	3	12	75%	2/0/2	0-60 s
Seated Dumbbell Shoulder Press (no back support)	3	12	75%	2/0/2	0-60 s
Dumbbell Stiff Leg Deadlift	3	12	75%	2/0/2	0-60 s
Standing Dumbbell Calf Raise	3	12	75%	2/0/2	0-60 s
Single Leg Alternating Dumbbell Curl	3	12	75%	2/0/2	0-60 s
Dumbbell Skullcrusher	3	12	75%	2/0/2	0-60 s
Farmer’s Walk	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

FULL BODY MAX STRENGTH

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

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
Weighted Push-Up	4	5	85%	X/X/X	3-5 min
Reverse Grip Dumbbell Row	4	5	85%	X/X/X	3-5 min
Seated Dumbbell Shoulder Press (no back support)	4	5	85%	X/X/X	3-5 min
Dumbbell Stiff Leg Deadlift	4	5	85%	X/X/X	3-5 min
Standing Dumbbell Calf Raise	4	5	85%	X/X/X	3-5 min
Single Leg Alternating Dumbbell Curl	4	5	85%	X/X/X	3-5 min
Dumbbell Skullcrusher	4	5	85%	X/X/X	3-5 min
Farmer’s Walk	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

FULL BODY POWER

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

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
Weighted Push-Up	3	5	85% of 1RM	X/X/X	0 s
Push-Up Variations 3		10	2% of BW or 30% of 1RM	X/X/X	2 min
Reverse Grip Dumbbell Row	3	5	85% of 1RM	X/X/X	0 s
Neutral Grip Pull-Up		10	2% of BW or 30% of 1RM	X/X/X	2 min
Seated Dumbbell Shoulder Press (no back support)	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Front Raise Superset		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Stiff Leg Deadlift	3	5	85% of 1RM	X/X/X	0 s
Split Squat Jump		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Dumbbell Calf Raise	3	5	85% of 1RM	X/X/X	0 s
Standing Calf Raise Variations		10	2% of BW or 30% of 1RM	X/X/X	2 min
Single Leg Alternating Dumbbell Curl	3	5	85% of 1RM	X/X/X	0 s
Bicep Pull-Ups		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Skullcrusher	3	5	85% of 1RM	X/X/X	0 s
Pike Tiger Bend Push-Up		10	2% of BW or 30% of 1RM	X/X/X	2 min
Farmer’s Walk	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Forearm Twist		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
Pull-Up Bar Ab Workout 3	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
Burpees	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

“

Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man and I will show you a failure.”

— Thomas Edison

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VIDEOS

WARM-UP

Dynamic Stretching

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CHEST

1A. Weighted Push-Up

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1B. Push-Up Variations 3

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BACK

1A. Reverse Grip Dumbbell Row

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1B. Neutral Grip Pull-Up

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SHOULDERS

1A. Seated Dumbbell Shoulder Press (no back support)

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1B. Dumbbell Front Raise Superset

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LEGS

1A. Dumbbell Stiff Leg Deadlift

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1B. Split Squat Jump

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CALVES

1A. Standing Dumbbell Calf Raise

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1B. Standing Calf Raise Variations

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BICEPS

1A. Single Leg Alternating Dumbbell Curl

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1B. Bicep Pull-Ups

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TRICEPS

1A. Dumbbell Skullcrusher

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1B. Pike Tiger Bend Push-Up

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FOREARMS

1A. Farmer’s Walk

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1B. Dumbbell Forearm Twist

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CORE

1. Pull-Up Bar Ab Workout 3

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2. Seated Hip Hinge Variation 1

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CARDIO

3. Burpees

Back to List

COOLDOWN

4. Stretching

Back to List

BONUS VIDEO

Stability Ball Squat × 2

“

Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man and I will show you a failure.”

— Thomas Edison

handstandpushup.com

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	✔	✔	✔	✔	✔	✔

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	✔	✔	✔	✔	✔	✔	✔

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

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