FULL BODY WORKOUT 2

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INSTRUCTIONS

There are two options to choose from:

OPTION 1:

KEEP IT SIMPLE

Scroll down to the Full Body Workout 2 Exercise List.
Choose between 1A or 1B. (image)
- Perform only 1 exercise for each muscle group.
- You can use the opposite exercises the next time you workout.
Complete all the predetermined sets and repetitions for that chosen exercise before moving onto the next muscle group’s exercise.

OPTION 2:

CREATE A CUSTOM WORKOUT

Pick your Level of Fitness
- Beginner
- Intermediate
- Advanced
Scroll down to the Training Goal section and pick the fitness goal you would like to achieve. (image)
Click the Training Program tab(s) associated with the fitness goal you have chosen and download the FREE workout templates. (image)
Create your own custom workouts using the provided Full Body Workout 2 Exercise List below and track your progress.
- It is important to stick to the training plan for each month since each stage serves to prepare your body for the next.
- Without proper attention, you may put yourself at risk for injury.

EXERCISE LIST

Choose from the following:

Tap exercise to watch the video

#	WARM-UP	TIME
💪	Dynamic Stretching	10-15 min
	RESISTANCE EXERCISES
#	CHEST	SETS	REPS
1A	Decline Push-Up	4	8-12
1B	Straight-Arm Dumbbell Pullover	4	8-12
#	BACK	SETS	REPS
1A	Reverse Grip Bent-Over Rows	4	8-12
1B	Overhead Slam	4	8-12
#	SHOULDER	SETS	REPS
1A	Standing Dumbbell Press	4	8-12
1B	Backward Medicine Ball Throw	4	8-12
#	LEG	SETS	REPS
1A	Dumbbell Stiff-Legged Deadlift	4	8-12
1B	Linear Acceleration Wall Drill	4	8-12
#	CALF	SETS	REPS
1A	Dumbbell Seated Calf Raise	4	8-12
1B	Rocking Standing Calf Raise	4	8-12
#	BICEP	SETS	REPS
1A	Alternate Hammer Curl	4	8-12
1B	Incline Inner Biceps Curl	4	8-12
#	TRICEP	SETS	REPS
1A	Seated Bent-Over Two-Arm Dumbbell Triceps Extension	4	8-12
1B	Supine Chest Throw	4	8-12
#	FOREARM	SETS	REPS
1A	Farmer’s Walk	4	8-12
1B	Plate Pinch	4	8-12
#	CORE EXERCISES	SETS	REPS
1.	Tuck Crunch	4	10-12
2.	Rack Pulls	4	10-12
#	CARDIO	TIME
3.	Jumping Jacks	10-15 min
#	COOLDOWN	TIME
4.	Stretching	10-15 min

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TRAINING GOALS

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

The goal of this program is to help you burn more calories than you consume.

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

MONTHLY PLAN	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 do cardio and perform resistance 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 do cardio and perform resistance 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 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	✔	✔	✔	✔	✔	✔	✔

If you want to gain muscle (hypertrophy) follow 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.

It is important to stick to the schedule for each Training Program since each stage serves to prepare your body for the next.
Without proper attention, you may put yourself at risk for injury.

INCREASE LEAN BODY MUSCLE PROGRAM

MONTHLY PLAN	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 do cardio and perform resistance 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 do cardio and perform resistance 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 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 do cardio and perform resistance 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 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 do cardio and perform resistance 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 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

If you perform resistance exercises 4 days per week (split routine), it will look like the plan below.

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 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. You would then repeat this process on your next 2 training days.
- 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

GOAL: If you want to improve your athletic performance, follow 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.

It is important to stick to the schedule for each Training Program since each stage serves to prepare your body for the next.
Without proper attention, you may put yourself at risk for injury.

IMPROVE ATHLETIC PERFORMANCE PROGRAM

MONTHLY PLAN	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 do cardio and perform resistance 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 do cardio and perform resistance 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 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 do cardio and perform resistance 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 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 do cardio and perform resistance 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 training days depending on your schedule. You can perform flexibility & stretching exercises every day of the week if desired. NOTE – You can substitute in the Max Strength templates for the Strength Endurance templates 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	✔	✔	✔	✔	✔	✔	✔

Back to Templates

TRAINING PROGRAMS

TERMS | DEFINITIONS

BB	DB	1RM	BW
Barbell	Dumbbell	1 Rep Max	Body Weight

*	INTENSITY LEVEL OPTIONS	1 ) X % of 1RM
	Resistance Weight Used	2 ) ≤ X % of BW
	During Each Exercise	3 ) BW only

TRAINING PROGRAMS
*	STABILIZATION	Resistance Weight Used	50-70% of 1RM BW only
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. An example of this is 1-3 sets of: 12-20 reps, performing a push-up or barbell bench press at 50-70% your 1RM or BW only. There will be a rest period of 0-90 seconds between each set.
**	STRENGTH ENDURANCE	Resistance Weight Used	70-80% of 1RM BW only
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. An example of this is 2-4 sets of: 8-12 reps at 70-80% of your 1RM, performing a more stable exercise, such as a Smith Machine bench press, immediately followed by a less stable exercise (more balance focused), such as a dumbbell flye. There will be no rest after the first exercise and a rest period of 1 minute after the second exercise.
***	HYPERTROPHY	Resistance Weight Used	75-85% of 1RM BW only
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. An example of this is 3-5 sets of: 6-12 reps, performing the barbell chest press at 75-85% of your 1RM. There will be a rest period of 1 minute between each set.
****	MAX STRENGTH	Resistance Weight Used	85-100% of 1RM BW only
Max Strength Training is a measure of how much force your body can exert. An example of this is 4-6 sets of: 1-5 reps, performing a barbell bench press at 85–100% of your 1RM. There will be a rest period of 3-5 minutes between each set.
*****	POWER	Resistance Weight Used	1st Exercise 35-45% of 1RM 2nd Exercise 35-45% of 1RM OR ≤ 10% of BW OR BW only
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 exercise with a Power exercise for each body part. An example of this is 3-5 sets of: 1-5 reps at 85-100% of your 1RM, performing a more strength focused exercise, such as a barbell bench press, immediately followed by performing 8-10 reps at ≤ 10% of your BW or 30-45% of your 1RM, a speed focused exercise such as a medicine ball chest pass. There will be no rest after the first exercise and a rest period of 2 minutes after the second exercise.

TRAINING STYLE
SINGLE SET		Performing only 1 set of each exercise.
EXAMPLE		CHEST WORKOUT
70% X 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, and then move onto the next exercise.
MULTIPLE SET		Performing multiple sets of each exercise you have selected.
EXAMPLE		CHEST WORKOUT
70% X 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 for X Number 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		CHEST WORKOUT
70% X 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, immediately begin Exercise 2.
70% X 120 lbs. = 84 lbs.		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 for number 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		CHEST \| BACK
70% X 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, immediately begin Exercise 2.
70% X 120 lbs. = 84 lbs.		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 for number of Supersets (as determined by your Fitness Level).
PYRAMID SET		Increasing or Decreasing resistance weight with each set.
EXAMPLE		CHEST WORKOUT
70% X 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 First set of Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells). FINISH Once this set is completed, you will either 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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			0 — 90 seconds
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
EACH EXERCISE *		4 s	2 s	1 s
CORE EXERCISES		SETS: 1—4		REPS: 12—20
SPEED		4 s	2 s	1 s

FITNESS LEVEL

BEGINNER

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS PER MUSCLE	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	60%	60%	60%	60%

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
Decline Push-Up	1	12	60%	4/2/1	0-90 s
Reverse Grip Bent-Over Rows	1	12	60%	4/2/1	0-90 s
Standing Dumbbell Press	1	12	60%	4/2/1	0-90 s
Dumbbell Stiff-Legged Deadlift	1	12	60%	4/2/1	0-90 s
Dumbbell Seated Calf Raise	1	12	60%	4/2/1	0-90 s
Alternate Hammer Curl	1	12	60%	4/2/1	0-90 s
Seated Bent-Over Two Arm Dumbbell Triceps Extension	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
Tuck Crunch	1—4	12—20	n/a	4/2/1	0-90 s
Rack Pulls	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			COMPOUND SETS
REST TIME			1^stExercise: 0 s 2^nd Exercise: 60 s
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
1^st EXERCISE **		2	0	2
2^nd EXERCISE **		4	2	1
CORE EXERCISES		SETS: 2—3		REPS: 8—12
SPEED		3 s	2 s	1 s

FITNESS LEVEL

BEGINNER

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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

70%

75%

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
Decline Push-Up	3	12	70%	2/0/2	0 s
Straight-Arm Dumbbell Pullover		12	70%	4/2/1	60 s
Reverse Grip Bent-Over Rows	3	12	70%	2/0/2	0 s
Overhead Slam		12	70%	4/2/1	60 s
Standing Dumbbell Press	3	12	70%	2/0/2	0 s
Backward Medicine Ball Throw		12	70%	4/2/1	60 s
Dumbbell Stiff-Legged Deadlift	3	12	70%	2/0/2	0 s
Linear Acceleration Wall Drill		12	70%	4/2/1	60 s
Dumbbell Seated Calf Raise	3	12	70%	2/0/2	0 s
Rocking Standing Calf Raise		12	70%	4/2/1	60 s
Alternate Hammer Curl	3	12	70%	2/0/2	0 s
Incline Inner Biceps Curl		12	70%	4/2/1	60 s
Seated Bent-Over Two Arm Dumbbell Triceps Extension	3	12	70%	2/0/2	0 s
Supine Chest Throw		12	70%	4/2/1	60 s
Farmer’s Walk	3	12	70%	2/0/2	0 s
Plate Pinch		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Tuck Crunch	1—4	8—12	n/a	3/2/1	0-60 s
Rack Pulls	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			0 — 60 seconds
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
EACH EXERCISE ***		2 s	0 s	2 s
CORE EXERCISES		SETS: 2—3		REPS: 8—12
SPEED		3 s	2 s	1 s

BEGINNER

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
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	75%	75%	80%	80%

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
Decline Push-Up	3	12	75%	2/0/2	0-60 s
Reverse Grip Bent-Over Rows	3	12	75%	2/0/2	0-60 s
Standing Dumbbell Press	3	12	75%	2/0/2	0-60 s
Dumbbell Stiff-Legged Deadlift	3	12	75%	2/0/2	0-60 s
Dumbbell Seated Calf Raise	3	12	75%	2/0/2	0-60 s
Alternate Hammer Curl	3	12	75%	2/0/2	0-60 s
Seated Bent-Over Two Arm Dumbbell Triceps Extension	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
Tuck Crunch	1—4	8—12	n/a	3/2/1	0-60 s
Rack Pulls	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			3-5 minutes
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
EACH EXERCISE ****		X	X	X
CORE EXERCISES		SETS: 1—4		REPS: 8—12
SPEED		1 s	1 s	1 s
NOTE: X = 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
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	85%	85%	87%	89%

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
Decline Push-Up	4	5	85%	X/X/X	3-5 min
Reverse Grip Bent-Over Rows	4	5	85%	X/X/X	3-5 min
Standing Dumbbell Press	4	5	85%	X/X/X	3-5 min
Dumbbell Stiff-Legged Deadlift	4	5	85%	X/X/X	3-5 min
Dumbbell Seated Calf Raise	4	5	85%	X/X/X	3-5 min
Alternate Hammer Curl	4	5	85%	X/X/X	3-5 min
Seated Bent-Over Two Arm Dumbbell Triceps Extension	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
Tuck Crunch	1—4	8—12	n/a	1/1/1	0-60 s
Rack Pulls	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			COMPOUND SETS
REST TIME			1^stExercise: 0 s 2^nd Exercise: 2 mins
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
1^st EXERCISE ****		X	X	X
2^nd EXERCISE *****		X	X	X
CORE EXERCISES		SETS: 1—4		REPS: 8—12
SPEED		X	X	X
NOTE: X = 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

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

1^st Exercise

85% 1RM

85%

89%

91%

2^nd Exercise

2% of BW

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
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
Decline Push-Up	3	5	85% of 1RM	X/X/X	0 s
Straight-Arm Dumbbell Pullover		10	2% of BW or 30% of 1RM	X/X/X	2 min
Reverse Grip Bent-Over Rows	3	5	85% of 1RM	X/X/X	0 s
Overhead Slam		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Dumbbell Press	3	5	85% of 1RM	X/X/X	0 s
Backward Medicine Ball Throw		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Stiff-Legged Deadlift	3	5	85% of 1RM	X/X/X	0 s
Linear Acceleration Wall Drill		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Seated Calf Raise	3	5	85% of 1RM	X/X/X	0 s
Rocking Standing Calf Raise		10	2% of BW or 30% of 1RM	X/X/X	2 min
Alternate Hammer Curl	3	5	85% of 1RM	X/X/X	0 s
Incline Inner Biceps Curl		10	2% of BW or 30% of 1RM	X/X/X	2 min
Seated Bent-Over Two Arm Dumbbell Triceps Extension	3	5	85% of 1RM	X/X/X	0 s
Supine Chest Throw		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
Plate Pinch		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
Tuck Crunch	1—4	8—12	n/a	X/X/X	0-60 s
Rack Pulls	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			0 — 90 seconds
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
EACH EXERCISE *		4 s	2 s	1 s
CORE EXERCISES		SETS: 1—4		REPS: 12—20
SPEED		4 s	2 s	1 s

FITNESS LEVEL

INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS PER MUSCLE	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	60%	65%	65%	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
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
Decline Push-Up	2	20	60%	4/2/1	0-90 s
Reverse Grip Bent-Over Rows	2	20	60%	4/2/1	0-90 s
Standing Dumbbell Press	2	20	60%	4/2/1	0-90 s
Dumbbell Stiff-Legged Deadlift	2	20	60%	4/2/1	0-90 s
Dumbbell Seated Calf Raise	2	20	60%	4/2/1	0-90 s
Alternate Hammer Curl	2	20	60%	4/2/1	0-90 s
Seated Bent-Over Two Arm Dumbbell Triceps Extension	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
Tuck Crunch	1—4	12—20	n/a	4/2/1	0-90 s
Rack Pull	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			COMPOUND SETS
REST TIME			1^stExercise: 0 s 2^nd Exercise: 60 s
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
1^st EXERCISE **		2	0	2
2^nd EXERCISE **		4	2	1
CORE EXERCISES		SETS: 2—3		REPS: 8—12
SPEED		3 s	2 s	1 s

FITNESS LEVEL

INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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

70%

75%

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
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
Decline Push-Up	2	12	70%	2/0/2	0 s
Straight-Arm Dumbbell Pullover		12	70%	4/2/1	60 s
Reverse Grip Bent-Over Rows	2	12	70%	2/0/2	0 s
Overhead Slam		12	70%	4/2/1	60 s
Standing Dumbbell Press	2	12	70%	2/0/2	0 s
Backward Medicine Ball Throw		12	70%	4/2/1	60 s
Dumbbell Stiff-Legged Deadlift	2	12	70%	2/0/2	0 s
Linear Acceleration Wall Drill		12	70%	4/2/1	60 s
Dumbbell Seated Calf Raise	2	12	70%	2/0/2	0 s
Rocking Standing Calf Raise		12	70%	4/2/1	60 s
Alternate Hammer Curl	2	12	70%	2/0/2	0 s
Incline Inner Biceps Curl		12	70%	4/2/1	60 s
Seated Bent-Over Two Arm Dumbbell Triceps Extension	2	12	70%	2/0/2	0 s
Supine Chest Throw		12	70%	4/2/1	60 s
Farmer’s Walk	2	12	70%	2/0/2	0 s
Plate Pinch		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Tuck Crunch	1—4	8—12	n/a	3/2/1	0-60 s
Rack Pulls	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			0 — 60 seconds
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
EACH EXERCISE ***		2 s	0 s	2 s
CORE EXERCISES		SETS: 2—3		REPS: 8—12
SPEED		3 s	2 s	1 s

INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
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	75%	80%	80%	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
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
Decline Push-Up	3	12	75%	2/0/2	0-60 s
Reverse Grip Bent-Over Rows	3	12	75%	2/0/2	0-60 s
Standing Dumbbell Press	3	12	75%	2/0/2	0-60 s
Dumbbell Stiff-Legged Deadlift	3	12	75%	2/0/2	0-60 s
Dumbbell Seated Calf Raise	3	12	75%	2/0/2	0-60 s
Alternate Hammer Curl	3	12	75%	2/0/2	0-60 s
Seated Bent-Over Two Arm Dumbbell Triceps Extension	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
Tuck Crunch	1—4	8—12	n/a	3/2/1	0-60 s
Rack Pulls	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			3-5 minutes
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
EACH EXERCISE ****		X	X	X
CORE EXERCISES		SETS: 1—4		REPS: 8—12
SPEED		1 s	1 s	1 s
NOTE: X = 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
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	85%	85%	88%	91%

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
Decline Push-Up	4	5	85%	X/X/X	3-5 min
Reverse Grip Bent-Over Rows	4	5	85%	X/X/X	3-5 min
Standing Dumbbell Press	4	5	85%	X/X/X	3-5 min
Dumbbell Stiff-Legged Deadlift	4	5	85%	X/X/X	3-5 min
Dumbbell Seated Calf Raise	4	5	85%	X/X/X	3-5 min
Alternate Hammer Curl	4	5	85%	X/X/X	3-5 min
Seated Bent-Over Two Arm Dumbbell Triceps Extension	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
Tuck Crunch	1—4	8—12	n/a	1/1/1	0-60 s
Rack Pulls	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			COMPOUND SETS
REST TIME			1^stExercise: 0 s 2^nd Exercise: 2 mins
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
1^st EXERCISE ****		X	X	X
2^nd EXERCISE *****		X	X	X
CORE EXERCISES		SETS: 1—4		REPS: 8—12
SPEED		X	X	X
NOTE: X = 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

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

1^st Exercise

85% 1RM

89%

91%

93%

2^nd Exercise

2% of BW

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
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
Decline Push-Up	3	5	85% of 1RM	X/X/X	0 s
Straight-Arm Dumbbell Pullover		10	2% of BW or 30% of 1RM	X/X/X	2 min
Reverse Grip Bent-Over Rows	3	5	85% of 1RM	X/X/X	0 s
Overhead Slam		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Dumbbell Press	3	5	85% of 1RM	X/X/X	0 s
Backward Medicine Ball Throw		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Stiff-Legged Deadlift	3	5	85% of 1RM	X/X/X	0 s
Linear Acceleration Wall Drill		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Seated Calf Raise	3	5	85% of 1RM	X/X/X	0 s
Rocking Standing Calf Raise		10	2% of BW or 30% of 1RM	X/X/X	2 min
Alternate Hammer Curl	3	5	85% of 1RM	X/X/X	0 s
Incline Inner Biceps Curl		10	2% of BW or 30% of 1RM	X/X/X	2 min
Seated Bent-Over Two Arm Dumbbell Triceps Extension	3	5	85% of 1RM	X/X/X	0 s
Supine Chest Throw		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
Plate Pinch		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
Tuck Crunch	1—4	8—12	n/a	X/X/X	0-60 s
Rack Pulls	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			0 — 90 seconds
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
EACH EXERCISE *		4 s	2 s	1 s
CORE EXERCISES		SETS: 1—4		REPS: 12—20
SPEED		4 s	2 s	1 s

FITNESS LEVEL

ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS PER MUSCLE	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	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
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
Decline Push-Up	3	20	60%	4/2/1	0-90 s
Reverse Grip Bent-Over Rows	3	20	60%	4/2/1	0-90 s
Standing Dumbbell Press	3	20	60%	4/2/1	0-90 s
Dumbbell Stiff-Legged Deadlift	3	12	60%	4/2/1	0-90 s
Dumbbell Seated Calf Raise	3	12	60%	4/2/1	0-90 s
Alternate Hammer Curl	3	12	60%	4/2/1	0-90 s
Seated Bent-Over Two Arm Dumbbell Triceps Extension	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
Tuck Crunch	1—4	12—20	n/a	4/2/1	0-90 s
Rack Pulls	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			COMPOUND SETS
REST TIME			1^stExercise: 0 s 2^nd Exercise: 60 s
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
1^st EXERCISE **		2	0	2
2^nd EXERCISE **		4	2	1
CORE EXERCISES		SETS: 2—3		REPS: 8—12
SPEED		3 s	2 s	1 s

FITNESS LEVEL

ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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

70%

75%

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
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
Decline Push-Up	3	12	70%	2/0/2	0 s
Straight-Arm Dumbbell Pullover		12	70%	4/2/1	60 s
Reverse Grip Bent-Over Rows	3	12	70%	2/0/2	0 s
Overhead Slam		12	70%	4/2/1	60 s
Standing Dumbbell Press	3	12	70%	2/0/2	0 s
Backward Medicine Ball Throw		12	70%	4/2/1	60 s
Dumbbell Stiff-Legged Deadlift	3	12	70%	2/0/2	0 s
Linear Acceleration Wall Drill		12	70%	4/2/1	60 s
Dumbbell Seated Calf Raise	3	12	70%	2/0/2	0 s
Rocking Standing Calf Raise		12	70%	4/2/1	60 s
Alternate Hammer Curl	3	12	70%	2/0/2	0 s
Incline Inner Biceps Curl		12	70%	4/2/1	60 s
Seated Bent-Over Two Arm Dumbbell Triceps Extension	3	12	70%	2/0/2	0 s
Supine Chest Throw		12	70%	4/2/1	60 s
Farmer’s Walk	3	12	70%	2/0/2	0 s
Plate Pinch		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Tuck Crunch	1—4	8—12	n/a	3/2/1	0-60 s
Rack Pulls	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			0 — 60 seconds
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
EACH EXERCISE ***		2 s	0 s	2 s
CORE EXERCISES		SETS: 2—3		REPS: 8—12
SPEED		3 s	2 s	1 s

ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
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	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
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
Decline Push-Up	3	12	75%	2/0/2	0-60 s
Reverse Grip Bent-Over Rows	3	12	75%	2/0/2	0-60 s
Standing Dumbbell Press	3	12	75%	2/0/2	0-60 s
Dumbbell Stiff-Legged Deadlift	3	12	75%	2/0/2	0-60 s
Dumbbell Seated Calf Raise	3	12	75%	2/0/2	0-60 s
Alternate Hammer Curl	3	12	75%	2/0/2	0-60 s
Seated Bent-Over Two Arm Dumbbell Triceps Extension	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
Tuck Crunch	1—4	8—12	n/a	3/2/1	0-60 s
Rack Pulls	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			3-5 minutes
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
EACH EXERCISE ****		X	X	X
CORE EXERCISES		SETS: 1—4		REPS: 8—12
SPEED		1 s	1 s	1 s
NOTE: X = 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
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	85%	88%	91%	94%

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
Decline Push-Up	4	5	85%	X/X/X	3-5 min
Reverse Grip Bent-Over Rows	4	5	85%	X/X/X	3-5 min
Standing Dumbbell Press	4	5	85%	X/X/X	3-5 min
Dumbbell Stiff-Legged Deadlift	4	5	85%	X/X/X	3-5 min
Dumbbell Seated Calf Raise	4	5	85%	X/X/X	3-5 min
Alternate Hammer Curl	4	5	85%	X/X/X	3-5 min
Seated Bent-Over Two Arm Dumbbell Triceps Extension	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
Tuck Crunch	1—4	8—12	n/a	1/1/1	0-60 s
Rack Pulls	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	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

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			COMPOUND SETS
REST TIME			1^stExercise: 0 s 2^nd Exercise: 2 mins
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
1^st EXERCISE ****		X	X	X
2^nd EXERCISE *****		X	X	X
CORE EXERCISES		SETS: 1—4		REPS: 8—12
SPEED		X	X	X
NOTE: X = 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

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

1^st Exercise

85% 1RM

89%

93%

95%

2^nd Exercise

2% of BW

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
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
Decline Push-Up	3	5	85% of 1RM	X/X/X	0 s
Straight-Arm Dumbbell Pullover		10	2% of BW or 30% of 1RM	X/X/X	2 min
Reverse Grip Bent-Over Rows	3	5	85% of 1RM	X/X/X	0 s
Overhead Slam		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Dumbbell Press	3	5	85% of 1RM	X/X/X	0 s
Backward Medicine Ball Throw		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Stiff-Legged Deadlift	3	5	85% of 1RM	X/X/X	0 s
Linear Acceleration Wall Drill		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Seated Calf Raise	3	5	85% of 1RM	X/X/X	0 s
Rocking Standing Calf Raise		10	2% of BW or 30% of 1RM	X/X/X	2 min
Alternate Hammer Curl	3	5	85% of 1RM	X/X/X	0 s
Incline Inner Biceps Curl		10	2% of BW or 30% of 1RM	X/X/X	2 min
Seated Bent-Over Two Arm Dumbbell Triceps Extension	3	5	85% of 1RM	X/X/X	0 s
Supine Chest Throw		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
Plate Pinch		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
Tuck Crunch	1—4	8—12	n/a	X/X/X	0-60 s
Rack Pulls	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
Jumping Jacks	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

“

People who succeed have momentum. The more they succeed, the more they want to succeed, and the more they find a way to succeed. ”

— Anthony Robbins

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VIDEOS

WARM-UP

Dynamic Stretching

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CHEST

1A. Decline Push-Up

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1B. Straight-Arm Dumbbell Pullover

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BACK

1A. Reverse Grip Bent-Over Rows

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1B. Overhead Slam

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SHOULDERS

1A. Standing Dumbbell Press

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1B. Backward Medicine Ball Throw

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LEGS

1A. Dumbbell Stiff-Legged Deadlift

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1B. Linear Acceleration Wall Drill

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CALVES

1A. Dumbbell Seated Calf Raise

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1B. Rocking Standing Calf Raise

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BICEPS

1A. Alternate Hammer Curl

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1B. Incline Inner Biceps Curl

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TRICEPS

1A. Seated Bent-Over Two-Arm Dumbbell Triceps Extension

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1B. Supine Chest Throw

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FOREARMS

1A. Farmer's Walk

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1B. Plate Pinch

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CORE

1. Tuck Crunch

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2. Rack Pulls

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CARDIO

3. Jumping Jacks

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COOLDOWN

4. Stretching

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CORE

1. Tuck Crunch

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CORE

2. Rack Pulls

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CARDIO

3. Jumping Jacks

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COOLDOWN

4. Stretching

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“

People who succeed have momentum. The more they succeed, the more they want to succeed, and the more they find a way to succeed. ”

— Anthony Robbins