BACK WORKOUT 5

handstandpushup.com

INSTRUCTIONS

There are two ways to do this workout: Pick One

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 Exercise List below.

STEP 2

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

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 has 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.

EXERCISE LIST

Choose from the following:

Tap exercise to watch video.

#	WARM-UP	TIME
	Dynamic Stretching	10-15 min
	RESISTANCE EXERCISES
#	BACK	SETS	REPS
1.	One Arm Dead Stop Rows	4	8-12
2.	Single Leg Row Variations 1	4	8-12
3.	Home Pull-Up Bar Workouts 7	4	8-12
4.	Home Pull-Up Bar Workouts 8	4	8-12
5.	Home Pull-Up Bar Workouts 9	4	8-12
6.	Home Pull-Up Bar Workouts 10	4	8-12
#	CORE EXERCISES	SETS	REPS
1.	Overhead Core Rotation	4	10-12
2.	Lower Back Workout at Home 3	4	10-12
#	CARDIO	TIME
3.	Bear Crawls	10-15 min
#	COOLDOWN	TIME
4.	Stretching	10-15 min

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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 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 ONLY 1 SET of T-Bar Row 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 Lat Pulldown 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 Lat Pulldowns 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 Seated Cable 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 Seated Cable Rows 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 One-Arm Dumbbell Rows 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 Rows with 80-90 lbs. 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 Bench Press is 200 lbs. (two 100 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells). FINISH Once this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible. START If your 1RM for Dumbbell Rows is 120 lbs. (two 60 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Dumbbell Rows with 80-90 lbs. (using either two 40 lb. dumbbells or two 45 lb. dumbbells). FINISH Once this set is completed, Rest 60 seconds, then REPEAT the same two exercises for X amount of Supersets (as determined by your Fitness Level).

PYRAMID SET	Increasing or Decreasing resistance weight with each set.
EXAMPLE
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs.
START If your 1RM for Bent-Over Upright Rows 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 Bent-Over Upright Rows 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 resistance weight for the each set thereafter.

Stabilization Training

This phase of training will be used to increase your muscular endurance and stability. It will help improve your ability to stabilize your joints and posture; high repetitions with a focus on increasing your proprioception.

…Read less

BACK
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.

RESISTANCE EXERCISE

BEGINNER

NUMBER OF BACK EXERCISES

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	1	2	2	3
REPS	handstandpushup.com
Exercise #1 Exercise #2	12 12	15 15	20 20	20 20
INTENSITY (__% × 1RM )	60%	60%	60%	60%

RESISTANCE EXERCISE

INTERMEDIATE

NUMBER OF BACK EXERCISES

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	2	2	3	3
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4	20 20 20 20	15 15 15 15	15 15 15 15	12 12 12 12
INTENSITY (__% × 1RM )	60%	65%	65%	70%

RESISTANCE EXERCISE

ADVANCED

NUMBER OF BACK EXERCISES

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	3	3	4	4
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6	20 20 20 20 20 20	15 15 15 15 15 15	12 12 12 12 12 12	12 12 12 12 12 12
INTENSITY (__% × 1RM )	60%	65%	70%	70%

EXAMPLE WEEK 1 STABILIZATION WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Inverted Row	1-2	12	BW only	4/2/1	60 s
Dumbbell Row	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	1	12	60%	4/2/1	0-90 s
Single Leg Row Variations 1	1	12	60%	4/2/1	0-90 s
INTERMEDIATE: Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	2	20	60%	4/2/1	0-90 s
Single Leg Row Variations 1	2	20	60%	4/2/1	0-90 s
Home Pull-Up Bar Workouts 7	2	20	60%	4/2/1	0-90 s
Home Pull-Up Bar Workouts 8	2	20	60%	4/2/1	0-90 s
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	3	20	60%	4/2/1	0-90 s
Single Leg Row Variations 1	3	20	60%	4/2/1	0-90 s
Home Pull-Up Bar Workouts 7	3	20	60%	4/2/1	0-90 s
Home Pull-Up Bar Workouts 8	3	20	60%	4/2/1	0-90 s
Home Pull-Up Bar Workouts 9	3	20	60%	4/2/1	0-90 s
Home Pull-Up Bar Workouts 10	3	20	60%	4/2/1	0-90 s
PART 3: CORE EXERCISE \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Overhead Core Rotation	1—4	12—20	n/a	4/2/1	0-90 s
Lower Back Workout at Home 3	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
Bear Crawls	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

Strength Endurance Training

This phase of training will involve compound sets of exercises. You will perform a moderate number of repetitions using heavier weights. It will help your body adapt to higher volume workouts while increasing your strength.

…Read less

BACK
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.

RESISTANCE EXERCISE

BEGINNER

NUMBER OF BACK EXERCISES

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	2	2	2	2
REPS	handstandpushup.com
Exercise #1 Exercise #4	12 12	12 12	10 10	10 10
INTENSITY (__% × 1RM )	70%	70%	75%	75%

RESISTANCE EXERCISE

INTERMEDIATE

NUMBER OF BACK EXERCISES

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	2	3	3	4
REPS	handstandpushup.com
Exercise #1 Exercise #4	12 12	10 10	8 8	8 8
Exercise #2 Exercise #5	12 12	10 10	8 8	8 8
INTENSITY (__% × 1RM )	70%	75%	80%	80%

RESISTANCE EXERCISE

ADVANCED

NUMBER OF BACK EXERCISES

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	3	3	4	4
REPS	handstandpushup.com
Exercise #1 Exercise #4	12 12	10 10	8 8	8 8
Exercise #2 Exercise #5	12 12	10 10	8 8	8 8
Exercise #3 Exercise #6	12 12	10 10	8 8	8 8
INTENSITY (__% × 1RM )	70%	75%	80%	80%

EXAMPLE WEEK 1 STRENGTH ENDURANCE WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Inverted Row	1-2	12	BW only	4/2/1	60 s
Dumbbell Row	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE — COMPOUND SETS
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	2	12	70%	2/0/2	0 s
Home Pull-Up Bar Workouts 8		12	70%	4/2/1	60 s
INTERMEDIATE Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	2	12	70%	2/0/2	0 s
Home Pull-Up Bar Workouts 8		12	70%	4/2/1	60 s
Single Leg Row Variations 1	2	12	70%	2/0/2	0 s
Home Pull-Up Bar Workouts 9		12	70%	4/2/1	60 s
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	3	12	70%	2/0/2	0 s
Home Pull-Up Bar Workouts 8		12	70%	4/2/1	60 s
Single Leg Row Variations 1	3	12	70%	2/0/2	0 s
Home Pull-Up Bar Workouts 9		12	70%	4/2/1	60 s
Home Pull-Up Bar Workouts 7	3	12	70%	2/0/2	0 s
Home Pull-Up Bar Workouts 10		12	70%	4/2/1	60 s
PART 3: CORE EXERCISE \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Overhead Core Rotation	1—4	8—12	n/a	3/2/1	0-60 s
Lower Back Workout at Home 3	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Bear Crawls	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

Hypertrophy Training

This phase of training will help to increase your muscle size & strength. This is done by increasing the number of sets you perform while increasing the amount of resistance used. The amount of reps for each set will be moderate to low.

…Read less

BACK
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 Lat Pulldown 3 Sets; 12 Reps/Set You will perform 12 reps of a Lat Pulldown. From starting position for each repetition, you will take 2 seconds to pull the bar down to your chest (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.

RESISTANCE TRAINING

BEGINNER

NUMBER OF BACK EXERCISES

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	3	3	4	4
REPS	handstandpushup.com
Exercise #1 Exercise #2	12 12	12 12	10 10	10 10
INTENSITY (__% × 1RM )	75%	75%	80%	80%

RESISTANCE TRAINING

INTERMEDIATE

NUMBER OF BACK EXERCISES

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	3	3	4	5
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4	12 12 12 12	10 10 10 10	8 8 8 8	6 6 6 6
INTENSITY (__% × 1RM )	75%	80%	80%	85%

RESISTANCE TRAINING

ADVANCED

NUMBER OF BACK EXERCISES

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	3	4	5	5
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6	12 12 12 12 12 12	10 10 10 10 10 10	6 6 6 6 6 6	6 6 6 6 6 6
INTENSITY (__% × 1RM )	75%	80%	85%	85%

EXAMPLE WEEK 1 HYPERTROPHY WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Inverted Row	1-2	12	BW only	4/2/1	60 s
Dumbbell Row	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE \| MULTIPLE SETS
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	3	12	75%	2/0/2	0-60 s
Single Leg Row Variations 1	3	12	75%	2/0/2	0-60 s
INTERMEDIATE Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	3	12	75%	2/0/2	0-60 s
Single Leg Row Variations 1	3	12	75%	2/0/2	0-60 s
Home Pull-Up Bar Workouts 7	3	12	75%	2/0/2	0-60 s
Home Pull-Up Bar Workouts 8	3	12	75%	2/0/2	0-60 s
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	3	12	75%	2/0/2	0-60 s
Single Leg Row Variations 1	3	12	75%	2/0/2	0-60 s
Home Pull-Up Bar Workouts 7	3	12	75%	2/0/2	0-60 s
Home Pull-Up Bar Workouts 8	3	12	75%	2/0/2	0-60 s
Home Pull-Up Bar Workouts 9	3	12	75%	2/0/2	0-60 s
Home Pull-Up Bar Workouts 10	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Overhead Core Rotation	1—4	8—12	n/a	3/2/1	0-60 s
Lower Back Workout at Home 3	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Bear Crawls	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

Max Strength Training

This phase of training will help to increase the maximum amount of force your body can exert. There will be more sets, but less reps per set using much heavier weights.

…Read less

BACK
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 Hammer Strength Plate Loaded Row 4 Sets; 5 Reps/Set You will perform 5 reps of a Hammer Strength Plate Loaded Row 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.

RESISTANCE EXERCISE

BEGINNER

NUMBER OF BACK EXERCISES

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	4	4	5	5
REPS	handstandpushup.com
Exercise #1 Exercise #2	5 5	5 5	4 4	4 4
INTENSITY (__% × 1RM )	85%	85%	87%	89%

RESISTANCE EXERCISE

INTERMEDIATE

NUMBER OF BACK EXERCISES

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	4	5	5	6
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4	5 5 5 5	5 5 5 5	4 4 4 4	3 3 3 3
INTENSITY (__% × 1RM )	85%	85%	88%	91%

RESISTANCE EXERCISE

ADVANCED

NUMBER OF BACK EXERCISES

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	4	5	6	6
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6	5 5 5 5 5 5	4 4 4 4 4 4	3 3 3 3 3 3	2 2 2 2 2 2
INTENSITY (__% × 1RM )	85%	88%	91%	94%

EXAMPLE WEEK 1 MAX STRENGTH WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Inverted Row	1-2	12	BW only	4/2/1	60 s
Dumbbell Row	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE — MULTIPLE SETS
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	4	5	85%	X/X/X	3-5 min
Single Leg Row Variations 1	4	5	85%	X/X/X	3-5 min
INTERMEDIATE Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	4	5	85%	X/X/X	3-5 min
Single Leg Row Variations 1	4	5	85%	X/X/X	3-5 min
Home Pull-Up Bar Workouts 7	4	5	85%	X/X/X	3-5 min
Home Pull-Up Bar Workouts 8	4	5	85%	X/X/X	3-5 min
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	4	5	85%	X/X/X	3-5 min
Single Leg Row Variations 1	4	5	85%	X/X/X	3-5 min
Home Pull-Up Bar Workouts 7	4	5	85%	X/X/X	3-5 min
Home Pull-Up Bar Workouts 8	4	5	85%	X/X/X	3-5 min
Home Pull-Up Bar Workouts 9	4	5	85%	X/X/X	3-5 min
Home Pull-Up Bar Workouts 10	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISE \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Overhead Core Rotation	1—4	8—12	n/a	1/1/1	0-60 s
Lower Back Workout at Home 3	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
Bear Crawls	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

Power Training

This phase of training typically involves compound sets to help improve your explosiveness. Power workouts will combine a Strength focused exercise (less reps using a heavier weight) with a Power focused exercise (more reps using a lighter weight) for each body part. During each set, the goal will be to apply the maximum amount of force as fast as possible. It is based on the idea that Strength + Speed = Power.

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BACK

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.

RESISTANCE EXERCISE

BEGINNER

NUMBER OF BACK EXERCISES

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
1^st Exercise	85% 1RM	85%	89%	91%
2^nd Exercise	2% BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%

RESISTANCE EXERCISE

INTERMEDIATE

NUMBER OF BACK EXERCISES

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	3	4	4	5
REPS	handstandpushup.com
Exercise #1 Exercise #4	5 10	4 10	4 8	3 8
Exercise #2 Exercise #5	5 10	4 10	4 8	3 8
INTENSITY
1^st Exercise	85% 1RM	89%	89%	93%
2^nd Exercise	2% BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%

RESISTANCE EXERCISE

ADVANCED

NUMBER OF BACK EXERCISES

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	3	4	5	5
REPS	handstandpushup.com
Exercise #1 Exercise #4	5 10	4 10	3 8	2 6
Exercise #2 Exercise #5	5 10	4 10	3 8	2 6
Exercise #3 Exercise #6	5 10	4 10	3 8	2 6
INTENSITY
1^st Exercise	85% 1RM	89%	93%	95%
2^nd Exercise	2% 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
Inverted Row	1-2	12	BW only	4/2/1	60 s
Dumbbell Row	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE — COMPOUND SETS
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	3	5	85% 1RM	X/X/X	0 s
Home Pull-Up Bar Workouts 8		10	2% of BW	X/X/X	2 min
INTERMEDIATE Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	3	5	85% 1RM	X/X/X	0 s
Home Pull-Up Bar Workouts 8		10	2% of BW	X/X/X	2 min
Single Leg Row Variations 1	3	5	85% 1RM	X/X/X	0 s
Home Pull-Up Bar Workouts 9		10	2% of BW	X/X/X	2 min
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
One Arm Dead Stop Rows	3	5	85% 1RM	X/X/X	0 s
Home Pull-Up Bar Workouts 8		10	2% of BW	X/X/X	2 min
Single Leg Row Variations 1	3	5	85% 1RM	X/X/X	0 s
Home Pull-Up Bar Workouts 9		10	2% of BW	X/X/X	2 min
Home Pull-Up Bar Workouts 7	3	5	85% 1RM	X/X/X	0 s
Home Pull-Up Bar Workouts 10		10	2% of BW	X/X/X	2 min
PART 3: CORE EXERCISE \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Overhead Core Rotation	1—4	8—12	n/a	X/X/X	0-60 s
Lower Back Workout at Home 3	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
Bear Crawls	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

“

There are two types of people who will tell you that you cannot make a difference in this world: those who are afraid to try and those who are afraid you will succeed.”

— Ray Goforth

handstandpushup.com

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VIDEOS

WARM-UP

Dynamic Stretching

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RESISTANCE EXERCISES

1. One Arm Dead Stop Rows

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2. Single Leg Row Variations 1

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3. Home Pull-Up Bar Workouts 7

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4. Home Pull-Up Bar Workouts 8

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5. Home Pull-Up Bar Workouts 9

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6. Home Pull-Up Bar Workouts 10

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CORE

1. Overhead Core Rotation

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2. Lower Back Workout at Home 3

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CARDIO

3. Bear Crawls

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COOLDOWN

4. Stretching

Back to List

“

There are two types of people who will tell you that you cannot make a difference in this world: those who are afraid to try and those who are afraid you will succeed.”

— Ray Goforth

handstandpushup.com

BACK WORKOUT 5

EXERCISE LIST

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TRAINING PROGRAMS

Shop The Top 10 Best Workout Accessories at Bodybuilding.com!

VIDEOS

WARM-UP

Dynamic Stretching

RESISTANCE EXERCISES

1. One Arm Dead Stop Rows

2. Single Leg Row Variations 1

3. Home Pull-Up Bar Workouts 7

4. Home Pull-Up Bar Workouts 8

5. Home Pull-Up Bar Workouts 9

6. Home Pull-Up Bar Workouts 10

CORE

1. Overhead Core Rotation

2. Lower Back Workout at Home 3

CARDIO

3. Bear Crawls

COOLDOWN

4. Stretching

Handstand Push-Up Guide

Training Exercises

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