handstandpushup.com
Instruction Back Workout 3
- You can substitute exercises if certain equipment isn’t available.
- Match the Exercise # from the Exercise List with those shown in the downloadable workout templates since the order in which they are listed may differ.
- There are two options to choose from:
Option 1: Basic
- Scroll down to the Exercise List.
- Complete all the predetermined sets and repetitions for an exercise before moving onto the next exercise.
Option 2: Custom
- Scroll down to the Training Programs.
- Start with the Stabilization Training Program.
- Open the tab and download the FREE workout templates.
- Based off your Fitness Level, create your own custom workouts using the provided Exercise List and track your progress.
- Beginner
- Intermediate
- Advanced
- Once you have finished WEEKS 1-4, proceed to the next Training Program below it and repeat the above steps.
BACK WORKOUT 3 EXERCISE LIST
Choose From The Following:
| # | WARM-UP | TIME | ||
| 💪 | Dynamic Stretching | 10-15 min | ||
| # | EXERCISE | SETS | REPS | |
| 1. | Side To Side Pull-Ups | 4 | 8-12 | |
| 2. | Man Maker | 4 | 8-12 | |
| 3. | Sled Row | 4 | 10-12 | |
| 4. | Dumbbell Incline Row | 4 | 10-12 | |
| 5. | Middle Back Shrug | 4 | 12-15 | |
| 6. | Bent-Arm Barbell Pullover | 4 | 12-15 | |
| # | CORE | SETS | REPS | |
| 7. | Spell Caster | 4 | 10-15 | |
| 8. | Crossover Reverse Lunge | 4 | 10-15 | |
| # | CARDIO | TIME | ||
| 9. | Mountain Climbers | 15 min | ||
| # | COOLDOWN | TIME | ||
| 10. | Stretching | 15 min | ||
- 00Minutes
- 00Seconds
| 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 |
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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.
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| ** | STRENGTH ENDURANCE | Resistance Weight Used | 70-80% of 1RM
BW only |
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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.
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| *** | HYPERTROPHY | Resistance Weight Used | 75-85% of 1RM
BW only |
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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.
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| **** | MAX STRENGTH | Resistance Weight Used | 85-100% of 1RM
BW only |
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Max Strength Training is a measure of how much force your body can exert.
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| ***** | POWER | Resistance Weight Used | 1st Exercise
35-45% of 1RM
2nd Exercise 35-45% of 1RM OR ≤ 10% of BW OR BW only |
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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.
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| TRAINING STYLE | ||||||
| SINGLE SET | Performing only 1 set of each exercise. | |||||
| EXAMPLE | BACK WORKOUT | |||||
| 70% X 200 lbs. = 140 lbs. | START
If your 1RM for T-Bar Row is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of T-Bar Row with 140 lbs. FINISH Once this set is completed, rest, and then move onto the next exercise. |
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| MULTIPLE SET | Performing multiple sets of each exercise you have selected. | |||||
| EXAMPLE | BACK WORKOUT | |||||
| 70% X 200 lbs. = 140 lbs. | START
If your 1RM for T-Bar Row is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of T-Bar Row with 140 lbs. 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. |
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| 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 | BACK WORKOUT | |||||
| 70% X 200 lbs. = 140 lbs. | START
If your 1RM for T-Bar Row is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of T-Bar Row with 140 lbs. FINISH Once this set is completed, immediately begin Exercise 2 below. |
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| 70% X 120 lbs. = 84 lbs. | START
If your 1RM for DB Row 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 Compound Sets (as determined by your Fitness Level). |
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| 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. |
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| 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). |
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| PYRAMID SET | Increasing or Decreasing resistance weight with each set. | |||||
| EXAMPLE | BACK WORKOUT | |||||
| 70% X 200 lbs. = 140 lbs. | START
If your 1RM for T-Bar Row 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 First set of T-Bar Row with 140 lbs. FINISH Once this set is completed, you will either increase or decrease the weight of the dumbbells for the each set thereafter. |
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| FITNESS LEVEL |
| BEGINNER | EXERCISES PER BODY PART
2 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 1 | 2 | 2 | 3 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 |
12 12 |
15 15 |
20 20 |
20 20 |
| INTENSITY | 60% | 60% | 60% | 60% |
| FITNESS LEVEL |
| INTERMEDIATE | EXERCISES PER BODY PART
3 — 4 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 2 | 2 | 3 | 3 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 Exercise #3 Exercise #4 |
20 20 20 20 |
15 15 15 15 |
15 15 15 15 |
12 12 12 12 |
| INTENSITY | 60% | 65% | 65% | 70% |
| FITNESS LEVEL |
| ADVANCED | EXERCISES PER BODY PART
4 + |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 3 | 3 | 4 | 4 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6 |
20 20 20 20 20 20 |
15 15 15 15 15 15 |
12 12 12 12 12 12 |
12 12 12 12 12 12 |
| INTENSITY | 60% | 65% | 70% | 70% |
|
EXAMPLE WEEK 1 STABILIZATION WORKOUT |
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| GENERAL WARM-UP | 10-15 minutes (dynamic stretching/foam roll/walking, etc.) | |||||
| PART 1: WARM-UP SETS | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Lat Pulldown | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| DB Row | 1-2 | 12 | 50% 1RM | 4/2/1 | 60 s | |
| PART 2: SINGLE EXERCISE | MULTIPLE SETS | ||||||
| BEGINNER (2 exercises per body part) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 1 | 12 | 60% | 4/2/1 | 0-90 s | |
| EX #2 | 1 | 12 | 60% | 4/2/1 | 0-90 s | |
| INTERMEDIATE (3—4 exercises per body part) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 2 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX #2 | 2 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX #3 | 2 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX #4 | 2 | 20 | 60% | 4/2/1 | 0-90 s | |
| ADVANCED (4 + exercises per body part) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX #2 | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX #3 | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX #4 | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX #5 | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| EX #6 | 3 | 20 | 60% | 4/2/1 | 0-90 s | |
| PART 3: CORE EXERCISES | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #7 | 1—4 | 12—20 | n/a | 4/2/1 | 0-90 s | |
| EX #8 | 1—4 | 12—20 | n/a | 4/2/1 | 0-90 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| EX #9 | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| EX #10 | 10—20 minutes | |||||
| FITNESS LEVEL |
| BEGINNER | EXERCISES PER BODY PART
2 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| COMPOUND SETS | 2 | 2 | 2 | 2 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #4 |
12 12 |
12 12 |
10 10 |
10 10 |
| INTENSITY | 70% | 70% | 75% | 75% |
| FITNESS LEVEL |
| INTERMEDIATE | EXERCISES PER BODY PART
3 — 4 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| COMPOUND SETS | 2 | 3 | 3 | 4 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #4 |
12 12 |
10 10 |
8 8 |
8 8 |
|
Exercise #2 Exercise #5 |
12 12 |
10 10 |
8 8 |
8 8 |
| INTENSITY | 70% | 75% | 80% | 80% |
| FITNESS LEVEL |
| ADVANCED | EXERCISES PER BODY PART
4 + |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| COMPOUND SETS | 3 | 3 | 4 | 4 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #4 |
12 12 |
10 10 |
8 8 |
8 8 |
|
Exercise #2 Exercise #5 |
12 12 |
10 10 |
8 8 |
8 8 |
|
Exercise #3 Exercise #6 |
12 12 |
10 10 |
8 8 |
8 8 |
| INTENSITY | 70% | 75% | 80% | 80% |
|
EXAMPLE WEEK 1 STRENGTH ENDURANCE WORKOUT |
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| GENERAL WARM-UP | 10-15 minutes (dynamic stretching/foam roll/walking, etc.) | |||||
| PART 1: WARM-UP SETS | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Lat Pulldown | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| DB Row | 1-2 | 12 | 50% 1RM | 4/2/1 | 60 s | |
| PART 2: COMPOUND SETS | ||||||
| BEGINNER ( 2 exercises per body part ) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 2 | 12 | 70% | 2/0/2 | 0 s | |
| EX #3 | 12 | 70% | 4/2/1 | 60 s | ||
| INTERMEDIATE (3-4 exercises per body part) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 2 | 12 | 70% | 2/0/2 | 0 s | |
| EX #3 | 12 | 70% | 4/2/1 | 60 s | ||
| EX #2 | 2 | 12 | 70% | 2/0/2 | 0 s | |
| EX #5 | 12 | 70% | 4/2/1 | 60 s | ||
| ADVANCED ( 4+ exercises per body part ) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 3 | 12 | 70% | 2/0/2 | 0 s | |
| EX #4 | 12 | 70% | 4/2/1 | 60 s | ||
| EX #2 | 3 | 12 | 70% | 2/0/2 | 0 s | |
| EX #5 | 12 | 70% | 4/2/1 | 60 s | ||
| EX #3 | 3 | 12 | 70% | 2/0/2 | 0 s | |
| EX #6 | 12 | 70% | 4/2/1 | 60 s | ||
| PART 3: CORE EXERCISES | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #7 | 1—4 | 8—12 | n/a | 3/2/1 | 0-60 s | |
| EX #8 | 1—4 | 8—12 | n/a | 3/2/1 | 0-60 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| EX #9 | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| EX #10 | 10—20 minutes | |||||
| HYPERTROPHY TEMPLATES | ||||||
| CREATE YOUR WORKOUT — TRACK YOUR PROGRESS | ||||||
| WEEK 1 |  |
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| WEEK 2 | |
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| WEEK 3 | |
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| WEEK 4 | |
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| PROGRAM DURATION | 4 WEEKS | |||||
| TRAINING STYLE | SINGLE EXERCISE
MULTIPLE SETS |
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| 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 | |||
| FITNESS LEVEL |
| BEGINNER | EXERCISES PER BODY PART
2 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 3 | 3 | 4 | 4 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 |
12 12 |
12 12 |
10 10 |
10 10 |
| INTENSITY | 75% | 75% | 80% | 80% |
| FITNESS LEVEL |
| INTERMEDIATE | EXERCISES PER BODY PART
3 — 4 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 3 | 3 | 4 | 5 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 Exercise #3 Exercise #4 |
12 12 12 12 |
10 10 10 10 |
8 8 8 8 |
6 6 6 6 |
| INTENSITY | 75% | 80% | 80% | 85% |
| FITNESS LEVEL |
| ADVANCED | EXERCISES PER BODY PART
4 + |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 3 | 4 | 5 | 5 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6 |
12 12 12 12 12 12 |
10 10 10 10 10 10 |
6 6 6 6 6 6 |
6 6 6 6 6 6 |
| INTENSITY | 75% | 80% | 85% | 85% |
|
EXAMPLE WEEK 1 HYPERTROPHY WORKOUT |
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| GENERAL WARM-UP | 10-15 minutes (dynamic stretching/foam roll/walking, etc.) | |||||
| PART 1: WARM-UP SETS | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Lat Pulldown | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| DB Row | 1-2 | 12 | 50% 1RM | 4/2/1 | 60 s | |
| PART 2: SINGLE EXERCISE | MULTIPLE SETS | ||||||
| BEGINNER (2 exercises per body part) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX #2 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| INTERMEDIATE (3—4 exercises per body part) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX #2 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX #3 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX #4 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| ADVANCED (4 + exercises per body part) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX #2 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX #3 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX #4 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX #5 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| EX #6 | 3 | 12 | 75% | 2/0/2 | 0-60 s | |
| PART 3: CORE EXERCISES | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #7 | 1—4 | 8—12 | n/a | 3/2/1 | 0-60 s | |
| EX #8 | 1—4 | 8—12 | n/a | 3/2/1 | 0-60 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| EX #9 | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| EX #10 | 10—20 minutes | |||||
| MAX STRENGTH TEMPLATES | ||||||
| CREATE YOUR WORKOUT — TRACK YOUR PROGRESS | ||||||
| WEEK 1 | |
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| WEEK 2 | |
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| WEEK 3 | |
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| WEEK 4 | |
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| PROGRAM DURATION | 4 WEEKS | |||||
| TRAINING STYLE | SINGLE EXERCISE
MULTIPLE SETS |
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| REST TIME | 3-5 minutes | |||||
| EXERCISE SPEED | ECCENTRIC | ISOMETRIC | CONCENTRIC | |||
| MUSCLE | ➠ | lengthens | no change | shortens | ||
| EACH EXERCISE **** | X | X | X | |||
| CORE EXERCISES | SETS: 2—3 | REPS: 8—12 | ||||
| SPEED | 1 s | 1 s | 1 s | |||
| NOTE: X = As fast as possible while maintaining control | ||||||
| FITNESS LEVEL |
| BEGINNER | EXERCISES PER BODY PART
2 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 4 | 4 | 5 | 5 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 |
5 5 |
5 5 |
4 4 |
4 4 |
| INTENSITY | 85% | 85% | 87% | 89% |
| FITNESS LEVEL |
| INTERMEDIATE | EXERCISES PER BODY PART
3 — 4 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 4 | 5 | 5 | 6 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 Exercise #3 Exercise #4 |
5 5 5 5 |
5 5 5 5 |
4 4 4 4 |
3 3 3 3 |
| INTENSITY | 85% | 85% | 88% | 91% |
| FITNESS LEVEL |
| ADVANCED | EXERCISES PER BODY PART
4 + |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| SETS | 4 | 5 | 6 | 6 |
| REPS | handstandpushup.com | |||
|
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6 |
5 5 5 5 5 5 |
4 4 4 4 4 4 |
3 3 3 3 3 3 |
2 2 2 2 2 2 |
| INTENSITY | 85% | 88% | 91% | 94% |
|
EXAMPLE WEEK 1 MAX STRENGTH WORKOUT |
||||||
| GENERAL WARM-UP | 10-15 minutes (dynamic stretching/foam roll/walking, etc.) | |||||
| PART 1: WARM-UP SETS | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Lat Pulldown | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| DB Row | 1-2 | 12 | 50% 1RM | 4/2/1 | 60 s | |
| PART 2: SINGLE EXERCISE | MULTIPLE SETS | ||||||
| BEGINNER (2 exercises per body part) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX #2 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| INTERMEDIATE (3—4 exercises per body part) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX #2 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX #3 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX #4 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| ADVANCED (4 + exercises per body part) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX #2 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX #3 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX #4 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX #5 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| EX #6 | 4 | 5 | 85% | X/X/X | 3-5 min | |
| PART 3: CORE EXERCISES | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #7 | 1—4 | 8—12 | n/a | 1/1/1 | 0-60 s | |
| EX #8 | 1—4 | 8—12 | n/a | 1/1/1 | 0-60 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| EX #9 | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| EX #10 | 10—20 minutes | |||||
| 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 | 1st Exercise: 0 s 2nd Exercise: 2 mins | |||||
| EXERCISE SPEED | ECCENTRIC | ISOMETRIC | CONCENTRIC | |||
| MUSCLE | ➠ | lengthens | no change | shortens | ||
| 1st EXERCISE **** | X | X | X | |||
| 2nd EXERCISE ***** | X | X | X | |||
| CORE EXERCISES | SETS: 2—3 | REPS: 8—12 | ||||
| SPEED | X | X | X | |||
| NOTE: X = As fast as possible while maintaining control | ||||||
| FITNESS LEVEL |
| BEGINNER | EXERCISES PER BODY PART 2 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| COMPOUND SETS | 3 | 3 | 4 | 4 |
| REPS | handstandpushup.com | |||
Exercise #1 Exercise #4 | 5 10 | 5 10 | 4 10 | 4 8 |
| INTENSITY | ||||
| 1st Exercise | 85% 1RM | 85% | 89% | 91% |
| 2nd Exercise | 2% of BW | 4% | 6% | 8% |
| OR | ||||
| 30% 1RM | 35% | 40% | 45% | |
| FITNESS LEVEL |
| INTERMEDIATE | EXERCISES PER BODY PART 3 — 4 |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| COMPOUND SETS | 3 | 4 | 4 | 5 |
| REPS | handstandpushup.com | |||
Exercise #1 Exercise #4 | 5 10 | 4 10 | 4 8 | 3 8 |
Exercise #2 Exercise #5 | 5 10 | 4 10 | 4 8 | 3 8 |
| INTENSITY | ||||
| 1st Exercise | 85% 1RM | 89% | 89% | 93% |
| 2nd Exercise | 2% of BW | 4% | 6% | 8% |
| OR | ||||
| 30% 1RM | 35% | 40% | 45% | |
| FITNESS LEVEL |
| ADVANCED | EXERCISES PER BODY PART 4 + |
| GOALS | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| COMPOUND SETS | 3 | 4 | 5 | 5 |
| REPS | handstandpushup.com | |||
Exercise #1 Exercise #4 | 5 10 | 4 10 | 3 8 | 2 6 |
Exercise #2 Exercise #5 | 5 10 | 4 10 | 3 8 | 2 6 |
Exercise #3 Exercise #6 | 5 10 | 4 10 | 3 8 | 2 6 |
| INTENSITY | ||||
| 1st Exercise | 85% 1RM | 89% | 93% | 95% |
| 2nd Exercise | 2% of BW | 4% | 6% | 8% |
| OR | ||||
| 30% 1RM | 35% | 40% | 45% | |
EXAMPLE WEEK 1 POWER WORKOUT | ||||||
| GENERAL WARM-UP | 10-15 minutes (dynamic stretching/foam roll/walking, etc.) | |||||
| PART 1: WARM-UP SETS | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| Lat Pulldown | 1-2 | 12 | BW only | 4/2/1 | 60 s | |
| DB Row | 1-2 | 12 | 50% 1RM | 4/2/1 | 60 s | |
| PART 2: COMPOUND SETS | ||||||
| BEGINNER ( 2 exercises per body part ) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 3 | 5 | 85% of 1RM | X/X/X | 0 s | |
| EX #3 | 10 | 2% of BW | X/X/X | 2 min | ||
| INTERMEDIATE (3-4 exercises per body part) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 3 | 5 | 85% of 1RM | X/X/X | 0 s | |
| EX #4 | 10 | 2% of BW | X/X/X | 2 min | ||
| EX #2 | 3 | 5 | 85% of 1RM | X/X/X | 0 s | |
| EX #5 | 10 | 2% of BW | X/X/X | 2 min | ||
| ADVANCED ( 4+ exercises per body part ) | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #1 | 3 | 5 | 85% of 1RM | X/X/X | 0 s | |
| EX #4 | 10 | 2% of BW | X/X/X | 2 min | ||
| EX #2 | 3 | 5 | 85% of 1RM | X/X/X | 0 s | |
| EX #5 | 10 | 2% of BW | X/X/X | 2 min | ||
| EX #3 | 3 | 5 | 85% of 1RM | X/X/X | 0 s | |
| EX #6 | 10 | 2% of BW | X/X/X | 2 min | ||
| PART 3: CORE EXERCISES | CARDIO | COOLDOWN | ||||||
| CORE EXERCISES | ||||||
| EXERCISE | Sets | Reps | Intensity | Speed | Rest | |
| EX #7 | 1—4 | 8—12 | n/a | X/X/X | 0-60 s | |
| EX #8 | 1—4 | 8—12 | n/a | X/X/X | 0-60 s | |
| CARDIO | ||||||
| EXERCISE | DURATION | |||||
| EX #9 | 10—20 minutes | |||||
| COOLDOWN | ||||||
| EXERCISE | DURATION | |||||
| EX #10 | 10—20 minutes | |||||
BUILD YOUR HOME GYM AND GET FIT!
POWER TOWER
- Pull-Up | Dip Power Tower – A Pull-Up | Dip Power Tower is a piece of equipment that allows you to build strength in the upper body as well as the core abdominal muscles. Most of them come equipped with parallel handles, a pull-up bar, and push-up handles. In addition, they usually have a back pad and forearm pads which help you perform leg raises or knee tucks (help strengthen the abs and obliques).
- Can be used in the following exercises:
- Pull-Up
- Chin-Ups
- Scap Pulls
- Resistance Band/Tube Lat Pull-Downs or Rows
- Dips
- Deficit Push-Ups
- Pike Push-Ups
- Planches
- Planche Push-Ups
- Tuck Planche Push-Ups
- Knee Tucks
- L-Sits
- Hanging Leg Raises
- Can be used in the following exercises:
PULL-UP BARS
- Pull-Up Bar – Pull-Up bars are designed to help you strengthen your Back, Lats, Shoulders, Chest and Arms. They are smaller and more portable than a Pull-Up | Dip Power Tower. There are different types available for purchase online. Some you can use by wedging it between a door frame, some you place on the door frame, and some you mount on the wall. All are good choices. The ones you mount are a bit more sturdy since they are bolted into the wall thereby reducing the chance of it falling off.
- The one pictured above is the exact same one I’ve been using for the last 5 years and have not issues other than it scratching up my door frame some. You can also place this particular one on the floor and use the handles as push-up bars.
- Can be used in the following exercises:
- Pull-Ups (regular grip, close-grip, wide-grip, neutral grip)
- Chin-Ups (regular grip, close-grip, wide-grip)
- Scap Pulls
- Hanging Leg Raises
- Hanging Knee Tucks
- Push-Ups
- Tricep Extensions
- Tricep Push-Ups
DUMBBELLS
- DUMBBELLS – You can use dumbbells in a variety of exercises and don’t need a lot of workout space when using them. They can be used individually or in pairs. This means you can perform an exercise and target just one side of the body or both sides of the body. You can also alternate reps and sets between one side and both sides.
- For example, if you were performing a Bent Over Row with dumbbells, you could pull both arms holding the dumbbells for the first rep, just your right arm for the second rep, left arm for the third, and continuing in this alternating pattern until you finish your workout set. They also allow you to quickly change the resistance weight being used during the exercise since you simply have to set it down and then pick up a lighter/heavier one. You don’t have to take time changing out the weight plates.
- I own the exact same ones shown above and use them every week in my workouts. They are quite durable as long as you take care of them.
- Can be used in the following exercises:
- Bent Over Rows
- Bent Over Upright Rows
- Single Arm Dumbbell Rows
- Decline Rows
- Incline Rows
- Pull-Overs
- Deadlifts
- Goodmornings
- Used as resistance weight for Weighted Pull-Ups/Dips (when placed between the legs or feet or in a heavy duty backpack or Rucksack.
BARBELLS
- BARBELLS – Like dumbbells, you can use barbells in a variety of exercises. You do need a bit more space since the length of them and the weight plates or bumper plates are larger. However, using them allows you to add more resistance weight to your exercises. Most commercial gyms don’t have dumbbells heavier than 120s. Let’s say you wanted to bench press or deadlift more than 240lbs, you would have to switch over to using a barbell where you could keep adding weight plates past the 240lbs. Like dumbbells, they are quite durable and can last a long time if you take care of them.
- Can be used in the following exercises:
- Barbell Rows
- Bent Over Barbell Rows
- Bent Over Upright Rows
- Single Arm Barbell Rows
- Pullovers
- Deadlifts
- Goodmornings
- Squats
- Lunges
- Thrusters
- Military Presses
- Overhead Presses
- Cleans
- Jerks
- Push Presses
- Can be used in the following exercises:
BUMPER PLATES
- BUMPER PLATES – Bumper plates are a type of weight plate that are used with Olympic Barbells. They have a steel collar middle to slide onto the barbell and are made of dense rubber material. This material and their overall design allow you to drop a barbell that is loaded with weight plates directly on the ground. With the rubber bumper weights, the bar and plates will bounce. If drop a barbell with metal weight plates, you risk damaging the floor, the barbell, and the plates.
-
- Can be used in the following exercises:
- Weighted Pull-Ups or Chin-Ups (when using a pull-up belt)
- Weighted Push-Ups
- Barbell Rows
- Bent Over Barbell Rows
- Bent Over Upright Rows
- Single Arm Barbell Rows
- Pullovers
- Deadlifts
- Goodmornings
- Squats
- Lunges
- Thrusters
- Military Presses
- Overhead Presses
- Cleans
- Jerks
- Push Presses
- Can be used in the following exercises:
BARBELL COLLARS
- BARBELL COLLARS – Barbell collars are placed on barbells to keep the weight plates in place while exercising. They help prevent the plates from falling off the bar while in use. The bumper plates or weight plates are placed on the bar, and then the collars are attached on the outer side of them.
“Fearlessness is like a muscle. I know from my own life that the more I exercise it the more natural it becomes to not let my fears run me.” — Arianna Huffington
handstandpushup.com
BACK WORKOUT 3 VIDEOS
Warm-Up | Dynamic Stretching
BUILD YOUR HOME GYM
POWER TOWER
- Pull-Up | Dip Power Tower – A Pull-Up | Dip Power Tower is a piece of equipment that allows you to build strength in the upper body as well as the core abdominal muscles. Most of them come equipped with parallel handles, a pull-up bar, and push-up handles. In addition, they usually have a back pad and forearm pads which help you perform leg raises or knee tucks (help strengthen the abs and obliques).
- Can be used in the following exercises:
- Pull-Up
- Chin-Ups
- Scap Pulls
- Resistance Band/Tube Lat Pull-Downs or Rows
- Dips
- Deficit Push-Ups
- Pike Push-Ups
- Planches
- Planche Push-Ups
- Tuck Planche Push-Ups
- Knee Tucks
- L-Sits
- Hanging Leg Raises
- Can be used in the following exercises:
PULL-UP BARS
- Pull-Up Bar – Pull-Up bars are designed to help you strengthen your Back, Lats, Shoulders, Chest and Arms. They are smaller and more portable than a Pull-Up | Dip Power Tower. There are different types available for purchase online. Some you can use by wedging it between a door frame, some you place on the door frame, and some you mount on the wall. All are good choices. The ones you mount are a bit more sturdy since they are bolted into the wall thereby reducing the chance of it falling off.
- The one pictured above is the exact same one I’ve been using for the last 5 years and have not issues other than it scratching up my door frame some. You can also place this particular one on the floor and use the handles as push-up bars.
- Can be used in the following exercises:
- Pull-Ups (regular grip, close-grip, wide-grip, neutral grip)
- Chin-Ups (regular grip, close-grip, wide-grip)
- Scap Pulls
- Hanging Leg Raises
- Hanging Knee Tucks
- Push-Ups
- Tricep Extensions
- Tricep Push-Ups
DUMBBELLS
- DUMBBELLS – You can use dumbbells in a variety of exercises and don’t need a lot of workout space when using them. They can be used individually or in pairs. This means you can perform an exercise and target just one side of the body or both sides of the body. You can also alternate reps and sets between one side and both sides.
- For example, if you were performing a Bent Over Row with dumbbells, you could pull both arms holding the dumbbells for the first rep, just your right arm for the second rep, left arm for the third, and continuing in this alternating pattern until you finish your workout set. They also allow you to quickly change the resistance weight being used during the exercise since you simply have to set it down and then pick up a lighter/heavier one. You don’t have to take time changing out the weight plates.
- I own the exact same ones shown above and use them every week in my workouts. They are quite durable as long as you take care of them.
- Can be used in the following exercises:
- Bent Over Rows
- Bent Over Upright Rows
- Single Arm Dumbbell Rows
- Decline Rows
- Incline Rows
- Pull-Overs
- Deadlifts
- Goodmornings
- Used as resistance weight for Weighted Pull-Ups/Dips (when placed between the legs or feet or in a heavy duty backpack or Rucksack.
BARBELLS
- BARBELLS – Like dumbbells, you can use barbells in a variety of exercises. You do need a bit more space since the length of them and the weight plates or bumper plates are larger. However, using them allows you to add more resistance weight to your exercises. Most commercial gyms don’t have dumbbells heavier than 120s. Let’s say you wanted to bench press or deadlift more than 240lbs, you would have to switch over to using a barbell where you could keep adding weight plates past the 240lbs. Like dumbbells, they are quite durable and can last a long time if you take care of them.
- Can be used in the following exercises:
- Barbell Rows
- Bent Over Barbell Rows
- Bent Over Upright Rows
- Single Arm Barbell Rows
- Pullovers
- Deadlifts
- Goodmornings
- Squats
- Lunges
- Thrusters
- Military Presses
- Overhead Presses
- Cleans
- Jerks
- Push Presses
- Can be used in the following exercises:
BUMPER PLATES
- BUMPER PLATES – Bumper plates are a type of weight plate that are used with Olympic Barbells. They have a steel collar middle to slide onto the barbell and are made of dense rubber material. This material and their overall design allow you to drop a barbell that is loaded with weight plates directly on the ground. With the rubber bumper weights, the bar and plates will bounce. If drop a barbell with metal weight plates, you risk damaging the floor, the barbell, and the plates.
-
- Can be used in the following exercises:
- Weighted Pull-Ups or Chin-Ups (when using a pull-up belt)
- Weighted Push-Ups
- Barbell Rows
- Bent Over Barbell Rows
- Bent Over Upright Rows
- Single Arm Barbell Rows
- Pullovers
- Deadlifts
- Goodmornings
- Squats
- Lunges
- Thrusters
- Military Presses
- Overhead Presses
- Cleans
- Jerks
- Push Presses
- Can be used in the following exercises:
BARBELL COLLARS
- BARBELL COLLARS – Barbell collars are placed on barbells to keep the weight plates in place while exercising. They help prevent the plates from falling off the bar while in use. The bumper plates or weight plates are placed on the bar, and then the collars are attached on the outer side of them.
SHOP NOW
“Fearlessness is like a muscle. I know from my own life that the more I exercise it the more natural it becomes to not let my fears run me.” — Arianna Huffington
handstandpushup.com