FULL BODY WORKOUT 1

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INSTRUCTIONS

There are two options to choose from:

OPTION 1: BASIC

Scroll down to the Full Body Workout 1 Exercise List.
Perform only 1 exercise for each muscle group; choose between 1A or 1B.
- On your next workout, use the opposite exercises.
Complete all the predetermined sets and repetitions for that chosen exercise before moving onto the next muscle group’s exercise.

OPTION 2: CUSTOM

Determine your Level of Fitness
- Beginner
- Intermediate
- Advanced
Scroll down to the Training Goal section and pick the one you would like to achieve.
Based off your Level of Fitness and the Training Goal you have chosen, click the Training Program tabs associated with them and download the FREE workout templates.
Create your own custom workouts using the provided Full Body Workout 1 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.

Equipment Used:

Dumbbells (you ca

FULL BODY WORKOUT 1 EXERCISE LIST

( Tap exercise to watch the video )

Choose From The Following:

#	WARM-UP	TIME
💪	Dynamic Stretching	10-15 min
	RESISTANCE EXERCISES
#	CHEST	SETS	REPS
1A	Dips – Chest Version	4	8-12
1B	Incline Push-Up Depth Jump (Drop Push-Ups)	4	8-12
#	BACK	SETS	REPS
1A	Around The World Pull-Up	4	8-12
1B	One-Arm Kettlebell Row	4	8-12
#	SHOULDER	SETS	REPS
1A	See-Saw Press (Alternating Side Press)	4	8-12
1B	Shoulder Press – With Bands	4	8-12
#	LEG	SETS	REPS
1A	Dumbbell Squat Front Raise	4	8-12
1B	Dumbbell Seated Box Jump	4	8-12
#	CALF	SETS	REPS
1A	Barbell Seated Calf Raise	4	8-12
1B	Knee Tuck Jump	4	8-12
#	BICEP	SETS	REPS
1A	Lying Supine Dumbbell Curl	4	8-12
1B	Resistance Band Standing Biceps Curl	4	8-12
#	TRICEP	SETS	REPS
1A	Weighted Bench Dip	4	8-12
1B	Close-Grip Tricep Push-Up	4	8-12
#	FOREARM	SETS	REPS
1A	Palms-Up Dumbbell Wrist Curl Over A Bench	4	8-12
1B	Wrist Roller	4	8-12
#	CORE EXERCISES	SETS	REPS
1.	Russian Twist	4	10-12
2.	Body Weight Good Morning	4	10-12
#	CARDIO	SETS	TIME
3.	FYR Sprinter Burpee	4	10-12
#	COOLDOWN	SETS	TIME
4.	Stretching	4	10-12

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FULL BODY WORKOUT 1 TRAINING GOALS

REDUCE YOUR BODY FAT

If you want to reduce your body fat %, follow this training program. The goal of this program is to burn more calories than you consume.

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.

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

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. 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. 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	✔	✔	✔	✔	✔	✔	✔

Back to Templates

INCREASE YOUR MUSCLE SIZE

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

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. 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. 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. 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. 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

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	✔	✔	✔	✔	✔	✔	✔

This does not mean you workout 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 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

IMPROVE ATHLETIC PERFORMANCE

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

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. 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. 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. 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. 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

FULL BODY WORKOUT 1 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
	1	12	60%	4/2/1	0-90 s
	1	12	60%	4/2/1	0-90 s
	1	12	60%	4/2/1	0-90 s
	1	12	60%	4/2/1	0-90 s
	1	12	60%	4/2/1	0-90 s
	1	12	60%	4/2/1	0-90 s
	1	12	60%	4/2/1	0-90 s
	1	12	60%	4/2/1	0-90 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
	1—4	12—20	n/a	4/2/1	0-90 s
	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
	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
	2	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	2	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
	1—4	8—12	n/a	3/2/1	0-60 s
	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
	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
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
	1—4	8—12	n/a	3/2/1	0-60 s
	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
	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
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
	1—4	8—12	n/a	1/1/1	0-60 s
	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
	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
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		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
	1—4	8—12	n/a	X/X/X	0-60 s
	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
	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
	2	20	60%	4/2/1	0-90 s
	2	20	60%	4/2/1	0-90 s
	2	20	60%	4/2/1	0-90 s
	2	20	60%	4/2/1	0-90 s
	2	20	60%	4/2/1	0-90 s
	2	20	60%	4/2/1	0-90 s
	2	20	60%	4/2/1	0-90 s
	2	20	60%	4/2/1	0-90 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
	1—4	12—20	n/a	4/2/1	0-90 s
	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
	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
	2	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	2	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	2	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	2	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	2	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	2	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	2	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	2	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
	1—4	8—12	n/a	3/2/1	0-60 s
	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
	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
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
	1—4	8—12	n/a	3/2/1	0-60 s
	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
	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
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
	1—4	8—12	n/a	1/1/1	0-60 s
	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
	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
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		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
	1—4	8—12	n/a	X/X/X	0-60 s
	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
	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
	3	20	60%	4/2/1	0-90 s
	3	20	60%	4/2/1	0-90 s
	3	20	60%	4/2/1	0-90 s
	3	12	60%	4/2/1	0-90 s
	3	12	60%	4/2/1	0-90 s
	3	12	60%	4/2/1	0-90 s
	3	12	60%	4/2/1	0-90 s
	3	20	60%	4/2/1	0-90 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
	1—4	12—20	n/a	4/2/1	0-90 s
	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
	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
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
	3	12	70%	2/0/2	0 s
		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
	1—4	8—12	n/a	3/2/1	0-60 s
	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
	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
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
	1—4	8—12	n/a	3/2/1	0-60 s
	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
	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
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
	1—4	8—12	n/a	1/1/1	0-60 s
	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
	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
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		10	2% of BW or 30% of 1RM	X/X/X	2 min
	3	5	85% of 1RM	X/X/X	0 s
		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
	1—4	8—12	n/a	X/X/X	0-60 s
	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	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

See more on Amazon

PULL-UP BARS

Handstand Push-Up Back Exercise Equipment Door frame Pull-Up Bar with black padded handles

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

See more on Amazon

DUMBBELLS

Handstand Push-Up Shoulder Exercise Equipment Hex Dumbbell Grey color

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.

See more on Amazon

BARBELLS

Handstand Push-Up Shoulder Exercise Equipment CAP Barbell 7 Foot length

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

See more on Amazon

BUMPER PLATES

Handstand Push-Up Shoulder Exercise Equipment Black Rubber Bumper Plate by Rep Fitness

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

See more on Amazon

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.

See more on Amazon

Formal education will make you a living; self-education will make you a fortune. You must either modify your dreams or magnify your skills. — Jim Rohn

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

FULL BODY WORKOUT 1 WARM-UP

Dynamic Stretching

Back to List

CHEST

1A. Dips - Chest Version

Back to List

1B. Incline Push-Up Depth Jump (Drop Push-Ups)

Back to List

BACK

1A. Around The World Pull-Up

Back to List

1B. One-Arm Kettlebell Row

Back to List

SHOULDERS

1A. See-Saw Press (Alternating Side Press)

Back to List

1B. Shoulder Press - With Bands

Back to List

LEGS

1A.

Back to List

1B. Dumbbell Seated Box Jump

Back to List

CALVES

1A. Barbell Seated Calf Raise

Back to List

1B. Knee Tuck Jump

Back to List

BICEPS

1A. Lying Supine Dumbbell Curl

Back to List

1B. Resistance Band Standing Biceps Curl

Back to List

TRICEPS

1A. Weighted Bench Dip

Back to List

1B. Close-Grip Tricep Push-Up

Back to List

FOREARMS

1A. Palms-Up Dumbbell Wrist Curl Over A Bench

Back to List

1B. Wrist Roller

Back to List

CORE

Russian Twist

Back to List

Body Weight Good Morning

Back to List

CARDIO

FYR Sprinter Burpee

Back to List

COOLDOWN

Stretching

Back to List

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

See more on Amazon

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

See more on Amazon

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.

See more on Amazon

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

See more on Amazon

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

See more on Amazon

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.

See more on Amazon

SHOP NOW

Formal education will make you a living; self-education will make you a fortune. You must either modify your dreams or magnify your skills. — Jim Rohn

FULL BODY WORKOUT 1

FULL BODY WORKOUT 1 EXERCISE LIST

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

FULL BODY WORKOUT 1 TRAINING GOALS

FULL BODY WORKOUT 1 TRAINING PROGRAMS

DOWNLOAD BEGINNER TEMPLATES

DOWNLOAD INTERMEDIATE TEMPLATES

DOWNLOAD ADVANCED TEMPLATES

BUILD YOUR HOME GYM AND GET FIT!

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

FULL BODY WORKOUT 1 WARM-UP

Dynamic Stretching

CHEST

1A. Dips - Chest Version

1B. Incline Push-Up Depth Jump (Drop Push-Ups)

BACK

1A. Around The World Pull-Up

1B. One-Arm Kettlebell Row

SHOULDERS

1A. See-Saw Press (Alternating Side Press)

1B. Shoulder Press - With Bands

LEGS

1A.

1B. Dumbbell Seated Box Jump

CALVES

1A. Barbell Seated Calf Raise

1B. Knee Tuck Jump

BICEPS

1A. Lying Supine Dumbbell Curl

1B. Resistance Band Standing Biceps Curl

TRICEPS

1A. Weighted Bench Dip

1B. Close-Grip Tricep Push-Up

FOREARMS

1A. Palms-Up Dumbbell Wrist Curl Over A Bench

1B. Wrist Roller

CORE

Russian Twist

Body Weight Good Morning

CARDIO

FYR Sprinter Burpee

COOLDOWN

Stretching

BUILD YOUR HOME GYM

SHOP NOW

Handstand Push-Up Guide

Training Exercises

Performance Supplements

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