FULL BODY WORKOUT 3

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FULL BODY WORKOUT 3

INSTRUCTIONS

  • There are two options to choose from:
Keep It Simple

OPTION 1

  1. Scroll down to the Full Body Workout 3 Exercise List.
  2. Choose between 1A or 1B. (image)
    • Perform only 1 exercise for each muscle group.
    • You can use the opposite exercises the next time you workout.
  3. Complete all the predetermined sets and repetitions for that chosen exercise before moving onto the next muscle group’s exercise.

Jump to list

Keep It Simple
  1. Scroll down to the Full Body Workout 3 Exercise List.
  2. Choose between 1A or 1B. (image)
    • Perform only 1 exercise for each muscle group.
    • You can use the opposite exercises the next time you workout.
  3. Complete all the predetermined sets and repetitions for that chosen exercise before moving onto the next muscle group’s exercise.

Jump to list

Create Your Own
  1. Pick your Level of Fitness
    • Beginner
    • Intermediate
    • Advanced
  2. Scroll down to the Training Goal section and pick the fitness goal you would like to achieve. (image)
  3. Click the Training Program tab(s) associated with the fitness goal you have chosen and download the FREE workout templates. (image)
  4. Create your own custom workouts using the provided Full Body Workout 3 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.

TRAINING GOALS

Handstandpushup.com Handstand Push-Up Full Body Workout Training Goal Torch Fat flex

BURN FAT

GOAL:

 If you want to reduce your body fat %, follow this training program.

Read more

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

The goal of this program is to help you burn more calories than you consume.  Here is an outline of what your training will look like for the course of the year. Each month/week, you will download the following training program templates and follow the given exercise:

  • Sets | Reps | Intensity | Speed | Rest Time layouts of each.
  • It is important to stick to the weekly and monthly schedule for each Training Program since each stage of training serves to prepare your body for the next.
  • Without proper attention, you may put yourself at risk for injury.
REDUCE BODY FAT PROGRAM
MONTHLY PLAN JAN FEB MAR APR MAY JUN
Stabilization ✔ ✔ ✔
Strength Endurance ✔ ✔ ✔
Hypertrophy
Max Strength
Power
Core ✔ ✔ ✔ ✔ ✔ ✔
Cardio ✔ ✔ ✔ ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔
MONTHLY PLAN JUL AUG SEP OCT NOV DEC
Stabilization ✔ ✔ ✔
Strength Endurance ✔ ✔ ✔
Hypertrophy
Max Strength
Power
Core ✔ ✔ ✔ ✔ ✔ ✔
Cardio ✔ ✔ ✔ ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔

EXAMPLE TRAINING SCHEDULE

  • In January:
    • You will download and use the Stabilization Training Program templates to create your workouts and track your progress.
    • 2-3 Days a week, you will do cardio and perform resistance exercises from the Full Body Exercise List(s) we provide or you can add your own.
    • You can do cardio on your resistance training days or non-training days depending on your schedule.
    • You can perform flexibility & stretching exercises every day of the week if desired.
JANUARY WEEKS 1-4
DAY M T W T F S S
Stabilization ✔ ✔ ✔
Strength Endurance
Hypertrophy
Max Strength
Power
Core ✔ ✔ ✔
Cardio ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔ ✔
  • In February:
    • You will download and use the Strength Endurance Training Program templates to create your workouts and track your progress.
    • 2-3 Days a week, you will do cardio and perform resistance exercises from the Full Body Exercise List(s) we provide or you can add your own.
    • You can do cardio on your resistance training days or training days depending on your schedule.
    • You can perform flexibility & stretching exercises every day of the week if desired.
FEBRUARY WEEKS 1-4
DAY M T W T F S S
Stabilization
Strength Endurance ✔ ✔ ✔
Hypertrophy
Max Strength
Power
Core ✔ ✔ ✔
Cardio ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔ ✔
  • In March:
    • You will then switch back to using the Stabilization Training Program templates and repeat the above steps, adjusting the resistance weights and exercises as needed.
MARCH WEEKS 1-4
DAY M T W T F S S
Stabilization ✔ ✔ ✔
Strength Endurance
Hypertrophy
Max Strength
Power
Core ✔ ✔ ✔
Cardio ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔ ✔

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GAIN SIZE & STRENGTH

GOAL:

 If you want to build muscle & increase your strength, follow this training program.

Read more

Build muscle and develop superhuman strength by following 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. Here is an outline of what your training will look like for the course of the year. Each month/week, you will download the following training program templates and follow the given exercise:

  • Sets | Reps | Intensity | Speed | Rest Time layouts of each.
  • It is important to stick to the weekly and monthly schedule for each Training Program since each stage of training serves to prepare your body for the next.
  • Without proper attention, you may put yourself at risk for injury.
INCREASE LEAN BODY MUSCLE PROGRAM
MONTHLY PLAN JAN FEB MAR APR MAY JUN
Stabilization ✔
Strength Endurance ✔ ✔
Hypertrophy ✔ ✔
Max Strength ✔
Power
Core ✔ ✔ ✔ ✔ ✔ ✔
Cardio ✔ ✔ ✔ ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔
MONTHLY PLAN JUL AUG SEP OCT NOV DEC
Stabilization ✔
Strength Endurance ✔ ✔
Hypertrophy ✔ ✔
Max Strength ✔
Power
Core ✔ ✔ ✔ ✔ ✔ ✔
Cardio ✔ ✔ ✔ ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔

EXAMPLE TRAINING SCHEDULE

  • In January:
    • You will download and use the Stabilization Training Program templates to create your workouts and track your progress.
    • 2-3 Days a week, you will do cardio and perform resistance exercises from the Full Body Exercise List(s) we provide or you can add your own.
    • You can do cardio on your resistance training days or non-training days depending on your schedule.
    • You can perform flexibility & stretching exercises every day of the week if desired.
JANUARY WEEKS 1-4
DAY M T W T F S S
Stabilization ✔ ✔ ✔
Strength Endurance
Hypertrophy
Max Strength
Power
Core ✔ ✔ ✔
Cardio ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔ ✔
  • In February:
    • You will download and use the Strength Endurance Training Program templates to create your workouts and track your progress.
    • 2-3 Days a week, you will do cardio and perform resistance exercises from the Full Body Exercise List(s) we provide or you can add your own.
    • You can do cardio on your resistance training days or training days depending on your schedule.
    • You can perform flexibility & stretching exercises every day of the week if desired.
FEBRUARY WEEKS 1-4
DAY M T W T F S S
Stabilization
Strength Endurance ✔ ✔ ✔
Hypertrophy
Max Strength
Power
Core ✔ ✔ ✔
Cardio ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔ ✔
  • In March:
    • You will download and use the Hypertrophy Training Program templates to create your workouts and track your progress.
    • 3-4 Days a week, you will do cardio and perform resistance exercises from the Full Body Exercise List(s) we provide or you can add your own.
    • You can do cardio on your resistance training days or training days depending on your schedule.
    • You can perform flexibility & stretching exercises every day of the week if desired.
MARCH WEEKS 1-4
DAY M T W T F S S
Stabilization
Strength Endurance
Hypertrophy ✔ ✔ ✔
Max Strength
Power
Core ✔ ✔ ✔
Cardio ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔ ✔
  • In April:
    • You will download and use the Max Strength Training Program templates to create your workouts and track your progress.
    • 3-4 Days a week, you will do cardio and perform resistance exercises from the Full Body Exercise List(s) we provide or you can add your own.
    • You can do cardio on your resistance training days or training days depending on your schedule.
    • You can perform flexibility & stretching exercises every day of the week if desired.
APRIL WEEKS 1-4
DAY M T W T F S S
Stabilization
Strength Endurance
Hypertrophy
Max Strength ✔ ✔ ✔
Power
Core ✔ ✔ ✔
Cardio ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔ ✔

EXAMPLE TRAINING SCHEDULE

RESISTANCE TRAINING 4 DAYS/WEEK

  • If you perform resistance exercises 4 days per week (split routine), it will look like the plan below.
MONTH WEEKS 1-4
DAY M T W T F S S
Stabilization
Strength Endurance ✔ ✔ ✔ ✔
Hypertrophy ✔ ✔ ✔ ✔
Max Strength ✔ ✔ ✔ ✔
Power
Core ✔ ✔ ✔ ✔
Cardio ✔ ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔ ✔
  • NOTE:
    • This does not mean you train your entire body each day.
    • In general, you would train certain muscle groups the 1st day and the remaining muscle groups the second day.  You would then repeat this process on your next 2 training days.
    • The important part is to not train the same muscle 2 days in a row.
    • Some common exercise pairing routines include:
DAY 1 DAY 2
Chest, Shoulders, Triceps Back, Legs, Calves
Upper Body Exercises Lower Body Exercises
Pushing Type Exercises Pulling Type Exercises

Back to Templates

Handstandpushup.com Handstand Push-Up Full Body Workout Training Goal Become a Better Athlete exercise ball squat

BECOME A BETTER ATHLETE

GOAL:

 If you want to improve your athletic performance, follow this training program.

Read more

Already an athlete and want to break through your current plateaus and reach new heights? Follow this action plan.

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. Here is an outline of what your training will look like for the course of the year. Each month/week, you will download the following training program templates and follow the given exercise:

  • Sets | Reps | Intensity | Speed | Rest Time layouts of each.
  • It is important to stick to the weekly and monthly schedule for each Training Program since each stage of training serves to prepare your body for the next.
  • Without proper attention, you may put yourself at risk for injury.
IMPROVE ATHLETIC PERFORMANCE PROGRAM
MONTHLY PLAN JAN FEB MAR APR MAY JUN
Stabilization ✔ ✔ ✔
Strength Endurance ✔ ✔ ✔ ✔ ✔
Hypertrophy
Max Strength
Power ✔ ✔ ✔ ✔
Core ✔ ✔ ✔ ✔ ✔ ✔
Cardio ✔ ✔ ✔ ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔
MONTHLY PLAN JUL AUG SEP OCT NOV DEC
Stabilization ✔ ✔ ✔
Strength Endurance ✔ ✔ ✔ ✔ ✔ ✔
Hypertrophy
Max Strength
Power ✔ ✔ ✔ ✔ ✔ ✔
Core ✔ ✔ ✔ ✔ ✔ ✔
Cardio ✔ ✔ ✔ ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔

EXAMPLE TRAINING SCHEDULE

  • In January:
    • You will download and  use the Stabilization Training Program templates to create your workouts and track your progress.
    • 2-3 Days a week, you will do cardio and perform resistance exercises from the Full Body Exercise List(s) we provide or you can add your own.
    • You can do cardio on your resistance training days or non-training days depending on your schedule.
    • You can perform flexibility & stretching exercises every day of the week if desired.
JANUARY WEEKS 1-4
DAY M T W T F S S
Stabilization ✔ ✔ ✔
Strength Endurance
Hypertrophy
Max Strength
Power
Core ✔ ✔ ✔
Cardio ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔ ✔
  • In February:
    • You will download and use the Strength Endurance Training Program templates to create your workouts and track your progress.
    • 2-3 Days a week, you will do cardio and perform resistance exercises from the Full Body Exercise List(s) we provide or you can add your own.
    • You can do cardio on your resistance training days or training days depending on your schedule.
    • You can perform flexibility & stretching exercises every day of the week if desired.
FEBRUARY WEEKS 1-4
DAY M T W T F S S
Stabilization
Strength Endurance ✔ ✔ ✔
Hypertrophy
Max Strength
Power
Core ✔ ✔ ✔
Cardio ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔ ✔
  • In March:
    • You will download and use the Stabilization, Strength Endurance, and Power Training Program templates to create your workouts and track your progress.
    • 3 Days a week, you will do cardio and perform resistance exercises from the Full Body Exercise List(s) we provide or you can add your own.
    • You can do cardio on your resistance training days or training days depending on your schedule.
    • You can perform flexibility & stretching exercises every day of the week if desired.
MARCH WEEKS 1-4
DAY M T W T F S S
Stabilization ✔
Strength Endurance ✔
Hypertrophy
Max Strength
Power ✔
Core ✔ ✔ ✔
Cardio ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔ ✔
  • In April:
    • You will download and use the Strength Endurance and Power Training Program templates to create your workouts and track your progress.
    • 3 Days a week, you will do cardio and perform resistance exercises from the Full Body Exercise List(s) we provide or you can add your own.
    • You can do cardio on your resistance training days or training days depending on your schedule.
    • You can perform flexibility & stretching exercises every day of the week if desired.
    • NOTE – You can substitute in the Max Strength  templates for the Strength Endurance templates if desired.
APRIL WEEKS 1-4
DAY M T W T F S S
Stabilization
Strength Endurance ✔ ✔
Hypertrophy
Max Strength
Power ✔
Core ✔ ✔ ✔
Cardio ✔ ✔ ✔
Cooldown | Stretching ✔ ✔ ✔ ✔ ✔ ✔ ✔

Back to Templates

TRAINING PROGRAMS

TERMS   |   DEFINITIONS
      
BBDB1RMBW
BarbellDumbbell1 Rep MaxBody Weight
*INTENSITY LEVEL OPTIONS1 )  X % of 1RM
 Resistance Weight Used2 ) ≤  X % of BW
 During Each Exercise3 ) BW only
TRAINING PROGRAMS 
*STABILIZATIONResistance 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 ENDURANCEResistance 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.
***HYPERTROPHYResistance 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 STRENGTHResistance 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.
*****POWERResistance 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 SETPerforming only 1 set of each exercise.  
EXAMPLECHEST 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 SETPerforming multiple sets of each exercise you have selected. 
EXAMPLECHEST 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 SETPerforming 2 exercises in rapid succession for the same muscles, or non-opposing muscle groups, with minimal rest in between the two exercises.  
EXAMPLECHEST 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).

SUPERSETPerforming 2 exercises in rapid succession for opposing muscle groups with minimal rest in between the two exercises.  
EXAMPLECHEST   |   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 SETIncreasing or Decreasing resistance weight with each set.
EXAMPLECHEST 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.

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DOWNLOAD BEGINNER TEMPLATES

FULL BODY STABILIZATION
BEGINNER
STABILIZATION TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up FULL BODY STABILIZATION WORKOUT WEEK 1
WEEK 2handstand push-up FULL BODY STABILIZATION WORKOUT WEEK 2
WEEK 3handstand push-up FULL BODY STABILIZATION WORKOUT WEEK 3
WEEK 4handstand push-up FULL BODY STABILIZATION WORKOUT WEEK 4
 
PROGRAM DURATION4 WEEKS
TRAINING STYLE

SINGLE EXERCISE

MULTIPLE SETS

REST TIME0 — 90 seconds
EXERCISE SPEEDECCENTRICISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
EACH EXERCISE *4 s2 s1 s
CORE EXERCISESSETS: 1—4 REPS: 12—20
SPEED4 s2 s1 s
     
FITNESS LEVEL
BEGINNER

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS PER MUSCLE2233
REPS/SEThandstandpushup.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

INTENSITY60%60%60%60%

EXAMPLE WEEK 1

STABILIZATION WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: SINGLE EXERCISE | MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Deep Push-Up11260%4/2/10-90 s
Bent Over Dumbbell Row11260%4/2/10-90 s
Elevated Pike Push-Up11260%4/2/10-90 s
Single Leg Deadlift Get Up11260%4/2/10-90 s
Standing Calf Raise Toes In11260%4/2/10-90 s
One-Arm Plank Dumbbell Biceps Curl11260%4/2/10-90 s
Lying Dumbbell Tricep Extension11260%4/2/10-90 s
Wrist Rotations with Straight Bar11260%4/2/10-90 s
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Side Bridge1—412—20n/a4/2/10-90 s
Partner Flat-Bench Back Extension With Hold1—412—20n/a4/2/10-90 s
CARDIO
EXERCISEDURATION
Rocket Jump10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

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FULL BODY STRENGTH ENDURANCE
BEGINNER
STRENGTH ENDURANCE TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up FULL BODY strength endurance workout 2 week 1
WEEK 2handstand push-up FULL BODY strength endurance week 2 workout 2
WEEK 3handstand push-up FULL BODY strength endurance week 3 workout 2
WEEK 4handstand push-up FULL BODY strength endurance week 4 workout 2
 
PROGRAM DURATION4 WEEKS
TRAINING STYLECOMPOUND SETS
REST TIME

1st Exercise: 0 s

2nd Exercise: 60 s

EXERCISE SPEEDECCENTRICISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
1st EXERCISE **202
2nd EXERCISE **421
CORE EXERCISESSETS: 2—3 REPS: 8—12
SPEED3 s2 s1 s
     
FITNESS LEVEL
BEGINNER

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS2222
REPShandstandpushup.com

1A Chest

1B Chest

12

12

12

12

10

10

10

10

1A Back

1B Back

12

12

12

12

10

10

10

10

1A Shoulder

1B Shoulder

12

12

12

12

10

10

10

10

1A Leg

1B Leg

12

12

12

12

10

10

10

10

1A Calf

1B Calf

12

12

12

12

10

10

10

10

1A Bicep

1B Bicep

12

12

12

12

10

10

10

10

1A Tricep

1B Tricep

12

12

12

12

10

10

10

10

1A Forearm

1B Forearm

12

12

12

12

10

10

10

10

INTENSITY70%70%75%75%

EXAMPLE WEEK 1

STRENGTH ENDURANCE WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: COMPOUND SETS
RESISTANCE EXERCISE
EXERCISESetsRepsIntensitySpeedRest
Deep Push-Up 1270%2/0/20 s
Tilted Bar Push-Up 1270%4/2/160 s
Bent Over Dumbbell Row31270%2/0/20 s
Plate Row 1270%4/2/160 s
Elevated Pike Push-Up31270%2/0/20 s
Seated Bent-Over Rear Delt Raise 1270%4/2/160 s
Single Leg Deadlift Get Up31270%2/0/20 s
Stationary Forward Lunge to Knee Raise 1270%4/2/160 s
Standing Calf Raise Toes In31270%2/0/20 s
Star Jump 1270%4/2/160 s
One-Arm Plank Dumbbell Biceps Curl31270%2/0/20 s
Cross Body Curl Supinated Grip 1270%4/2/160 s
Lying Dumbbell Tricep Extension 1270%2/0/20 s
Tricep Push-Ups 1270%4/2/160 s
Wrist Rotations with Straight Bar21270%2/0/20 s
Standing Palms-Up Barbell Behind The Back Wrist Curl 1270%4/2/160 s
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Side Bridge1—48—12n/a3/2/10-60 s
Partner Flat-Bench Back Extension With Hold1—48—12n/a3/2/10-60 s
CARDIO
EXERCISEDURATION
Rocket Jump10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

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FULL BODY HYPERTROPHY
BEGINNER
HYPERTROPHY TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up FULL BODY HYPERTROPHY WORKOUT WEEK 1
WEEK 2handstand push-up FULL BODY HYPERTROPHY WORKOUT WEEK 2
WEEK 3handstand push-up FULL BODY HYPERTROPHY WORKOUT WEEK 3
WEEK 4handstand push-up FULL BODY HYPERTROPHY WORKOUT WEEK 4
 
PROGRAM DURATION4 WEEKS
TRAINING STYLE

SINGLE EXERCISE

MULTIPLE SETS

REST TIME0 — 60 seconds
EXERCISE SPEEDECCENTRICISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
EACH EXERCISE ***2 s0 s2 s
CORE EXERCISESSETS: 2—3 REPS: 8—12
SPEED3 s2 s1 s
 
     
FITNESS LEVEL
BEGINNER

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS3344
REPShandstandpushup.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

INTENSITY75%75%80%80%

EXAMPLE WEEK 1

HYPERTROPHY WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: SINGLE EXERCISE | MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Deep Push-Up31275%2/0/20-60 s
Bent Over Dumbbell Row31275%2/0/20-60 s
Elevated Pike Push-Up31275%2/0/20-60 s
Single Leg Deadlift Get Up31275%2/0/20-60 s
Standing Calf Raise Toes In31275%2/0/20-60 s
One-Arm Plank Dumbbell Biceps Curl31275%2/0/20-60 s
Lying Dumbbell Tricep Extension31275%2/0/20-60 s
Wrist Rotations with Straight Bar31275%2/0/20-60 s
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Side Bridge1—48—12n/a3/2/10-60 s
Partner Flat-Bench Back Extension With Hold1—48—12n/a3/2/10-60 s
CARDIO
EXERCISEDURATION
Rocket Jump10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

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FULL BODY MAX STRENGTH
BEGINNER
MAX STRENGTH TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up FULL BODY MAX STRENGTH WORKOUT WEEK 1
WEEK 2handstand push-up FULL BODY MAX STRENGTH WORKOUT WEEK 2
WEEK 3handstand push-up FULL BODY MAX STRENGTH WORKOUT WEEK 3
WEEK 4handstand push-up FULL BODY MAX STRENGTH WORKOUT WEEK 4
 
PROGRAM DURATION4 WEEKS
TRAINING STYLE

SINGLE EXERCISE

MULTIPLE SETS

REST TIME3-5 minutes
EXERCISE SPEEDECCENTRICISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
EACH EXERCISE ****XXX
CORE EXERCISESSETS: 1—4 REPS: 8—12
SPEED1 s1 s1 s
NOTE: X = As fast as possible while maintaining control
     
FITNESS LEVEL
BEGINNER

COMPLETE THIS TRAINING PROGRAM

3 — 4 TIMES PER WEEK

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS4455
REPShandstandpushup.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

INTENSITY85%85%87%89%

EXAMPLE WEEK 1

MAX STRENGTH WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: SINGLE EXERCISE | MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Deep Push-Up4585%X/X/X3-5 min
Bent Over Dumbbell Row4585%X/X/X3-5 min
Elevated Pike Push-Up4585%X/X/X3-5 min
Single Leg Deadlift Get Up4585%X/X/X3-5 min
Standing Calf Raise Toes In4585%X/X/X3-5 min
One-Arm Plank Dumbbell Biceps Curl4585%X/X/X3-5 min
Lying Dumbbell Tricep Extension4585%X/X/X3-5 min
Wrist Rotations with Straight Bar4585%X/X/X3-5 min
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Side Bridge1—48—12n/a1/1/10-60 s
Partner Flat-Bench Back Extension With Hold1—48—12n/a1/1/10-60 s
CARDIO
EXERCISEDURATION
Rocket Jump10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

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FULL BODY POWER
BEGINNER
POWER TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1 handstand push-up FULL BODY POWER WORKOUT WEEK 1
WEEK 2 handstand push-up FULL BODY POWER WORKOUT WEEK 2
WEEK 3 handstand push-up FULL BODY POWER WORKOUT WEEK 3
WEEK 4 handstand push-up FULL BODY POWER WORKOUT 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: 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 3 3 4 4
REPS handstandpushup.com

1A Chest

1B Chest

5

10

5

10

4

10

4

8

1A Back

1B Back

5

10

5

10

4

10

4

8

1A Shoulder

1B Shoulder

5

10

5

10

4

10

4

8

1A Leg

1B Leg

5

10

5

10

4

10

4

8

1A Calf

1B Calf

5

10

5

10

4

10

4

8

1A Bicep

1B Bicep

5

10

5

10

4

10

4

8

1A Tricep

1B Tricep

5

10

5

10

4

10

4

8

1A Forearm

1B Forearm

5

10

5

10

4

10

4

8
INTENSITY
1st Exercise 85% 1RM 85% 89% 91%
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
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
Deep Push-Up 3 5 85% of 1RM X/X/X 0 s
Tilted Bar Push-Up 10 2% of BW or 30% of 1RM X/X/X 2 min
Bent Over Dumbbell Row 3 5 85% of 1RM X/X/X 0 s
Plate Row 10 2% of BW or 30% of 1RM X/X/X 2 min
Elevated Pike Push-Up 3 5 85% of 1RM X/X/X 0 s
Seated Bent-Over Rear Delt Raise 10 2% of BW or 30% of 1RM X/X/X 2 min
Single Leg Deadlift Get UpS 3 5 85% of 1RM X/X/X 0 s
Stationary Forward Lunge to Knee RaiseS 10 2% of BW or 30% of 1RM X/X/X 2 min
Standing Calf Raise Toes In 3 5 85% of 1RM X/X/X 0 s
Star Jump 10 2% of BW or 30% of 1RM X/X/X 2 min
One-Arm Plank Dumbbell Biceps Curl 3 5 85% of 1RM X/X/X 0 s
Cross Body Curl Supinated Grip 10 2% of BW or 30% of 1RM X/X/X 2 min
Lying Dumbbell Tricep Extension 3 5 85% of 1RM X/X/X 0 s
Tricep Push-Ups 10 2% of BW or 30% of 1RM X/X/X 2 min
Wrist Rotations with Straight Bar 3 5 85% of 1RM X/X/X 0 s
Standing Palms-Up Barbell Behind The Back Wrist Curl 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
Side Bridge 1—4 8—12 n/a X/X/X 0-60 s
Partner Flat-Bench Back Extension With Hold 1—4 8—12 n/a X/X/X 0-60 s
CARDIO
EXERCISE DURATION
Rocket Jump 10—20 minutes
COOLDOWN
EXERCISE DURATION
Stretching 10—20 minutes

Back to top

DOWNLOAD INTERMEDIATE TEMPLATES

FULL BODY STABILIZATION
INTERMEDIATE
STABILIZATION TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up CHEST STABILIZATION WORKOUT WEEK 1
WEEK 2handstand push-up FULL BODY STABILIZATION WORKOUT WEEK 2
WEEK 3handstand push-up FULL BODY STABILIZATION WORKOUT WEEK 3
WEEK 4handstand push-up FULL BODY STABILIZATION WORKOUT WEEK 4
 
PROGRAM DURATION4 WEEKS
TRAINING STYLE

SINGLE EXERCISE

MULTIPLE SETS

REST TIME0 — 90 seconds
EXERCISE SPEEDECCENTRICISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
EACH EXERCISE *4 s2 s1 s
CORE EXERCISESSETS: 1—4 REPS: 12—20
SPEED4 s2 s1 s
     
FITNESS LEVEL
INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS PER MUSCLE2233
REPS/SEThandstandpushup.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

INTENSITY60%65%65%70%

EXAMPLE WEEK 1

STABILIZATION WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: SINGLE EXERCISE | MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Deep Push-Up22060%4/2/10-90 s
Bent Over Dumbbell Row22060%4/2/10-90 s
Elevated Pike Push-Up22060%4/2/10-90 s
Single Leg Deadlift Get UpS22060%4/2/10-90 s
Standing Calf Raise Toes In22060%4/2/10-90 s
One-Arm Plank Dumbbell Biceps Curl22060%4/2/10-90 s
Lying Dumbbell Tricep Extension22060%4/2/10-90 s
Wrist Rotations with Straight Bar22060%4/2/10-90 s
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Side Bridge1—412—20n/a4/2/10-90 s
Partner Flat-Bench Back Extension With Hold1—412—20n/a4/2/10-90 s
CARDIO
EXERCISEDURATION
Rocket Jump10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

Back to top

FULL BODY STRENGTH ENDURANCE
INTERMEDIATE
STRENGTH ENDURANCE TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1 handstand push-up FULL BODY STRENGTH ENDURANCE workout 2 week 1
WEEK 2 handstand push-up FULL BODY STRENGTH ENDURANCE week 2 workout 2
WEEK 3 handstand push-up FULL BODY STRENGTH ENDURANCE week 3 workout 2
WEEK 4 handstand push-up FULL BODY STRENGTH ENDURANCE week 4 workout 2
PROGRAM DURATION 4 WEEKS
TRAINING STYLE COMPOUND SETS
REST TIME 1st Exercise: 0 s
2nd Exercise: 60 s
EXERCISE SPEED ECCENTRIC ISOMETRIC CONCENTRIC
MUSCLE ➠ lengthens no change shortens
1st EXERCISE ** 2 0 2
2nd 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 2 3 3 4
REPS handstandpushup.com

1A Chest

1B Chest

12

12

10

10

8

8

8

8

1A Back

1B Back

12

12

10

10

8

8

8

8

1A Shoulder

1B Shoulder

12

12

10

10

8

8

8

8

1A Leg

1B Leg

12

12

10

10

8

8

8

8

1A Calf

1B Calf

12

12

10

10

8

8

8

8

1A Bicep

1B Bicep

12

12

10

10

8

8

8

8

1A Tricep

1B Tricep

12

12

10

10

8

8

8

8

1A Forearm

1B Forearm

12

12

10

10

8

8

8

8
INTENSITY 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
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
Deep Push-Up 2 12 70% 2/0/2 0 s
Tilted Bar Push-Up 12 70% 4/2/1 60 s
Bent Over Dumbbell Row 2 12 70% 2/0/2 0 s
Plate Row 12 70% 4/2/1 60 s
Elevated Pike Push-Up 2 12 70% 2/0/2 0 s
Seated Bent-Over Rear Delt Raise 12 70% 4/2/1 60 s
Single Leg Deadlift Get UpS 2 12 70% 2/0/2 0 s
Stationary Forward Lunge to Knee RaiseS 12 70% 4/2/1 60 s
Standing Calf Raise Toes In 2 12 70% 2/0/2 0 s
Star Jump 12 70% 4/2/1 60 s
One-Arm Plank Dumbbell Biceps Curl 2 12 70% 2/0/2 0 s
Cross Body Curl Supinated Grip 12 70% 4/2/1 60 s
Lying Dumbbell Tricep Extension 2 12 70% 2/0/2 0 s
Tricep Push-Ups 12 70% 4/2/1 60 s
Wrist Rotations with Straight Bar 2 12 70% 2/0/2 0 s
Standing Palms-Up Barbell Behind The Back Wrist Curl 12 70% 4/2/1 60 s
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISE Sets Reps Intensity Speed Rest
Side Bridge 1—4 8—12 n/a 3/2/1 0-60 s
Partner Flat-Bench Back Extension With Hold 1—4 8—12 n/a 3/2/1 0-60 s
CARDIO
EXERCISE DURATION
Rocket Jump 10—20 minutes
COOLDOWN
EXERCISE DURATION
Stretching 10—20 minutes

Back to top

FULL BODY HYPERTROPHY
INTERMEDIATE
HYPERTROPHY TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1 handstand push-up FULL BODY HYPERTROPHY WORKOUT WEEK 1
WEEK 2 handstand push-up FULL BODY HYPERTROPHY WORKOUT WEEK 2
WEEK 3 handstand push-up FULL BODY HYPERTROPHY WORKOUT WEEK 3
WEEK 4 handstand push-up FULL BODY HYPERTROPHY WORKOUT 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
FITNESS LEVEL
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
Deep Push-Up 3 12 75% 2/0/2 0-60 s
Bent Over Dumbbell Row 3 12 75% 2/0/2 0-60 s
Elevated Pike Push-Up 3 12 75% 2/0/2 0-60 s
Single Leg Deadlift Get UpS 3 12 75% 2/0/2 0-60 s
Standing Calf Raise Toes In 3 12 75% 2/0/2 0-60 s
One-Arm Plank Dumbbell Biceps Curl 3 12 75% 2/0/2 0-60 s
Lying Dumbbell Tricep Extension 3 12 75% 2/0/2 0-60 s
Wrist Rotations with Straight Bar 3 12 75% 2/0/2 0-60 s
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISE Sets Reps Intensity Speed Rest
Side Bridge 1—4 8—12 n/a 3/2/1 0-60 s
Partner Flat-Bench Back Extension With Hold 1—4 8—12 n/a 3/2/1 0-60 s
CARDIO
EXERCISE DURATION
Rocket Jump 10—20 minutes
COOLDOWN
EXERCISE DURATION
Stretching 10—20 minutes

Back to top

FULL BODY MAX STRENGTH
INTERMEDIATE
MAX STRENGTH TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1 handstand push-up FULL BODY MAX STRENGTH WORKOUT WEEK 1
WEEK 2 handstand push-up FULL BODY MAX STRENGTH WORKOUT WEEK 2
WEEK 3 handstand push-up FULL BODY MAX STRENGTH WORKOUT WEEK 3
WEEK 4 handstand push-up FULL BODY MAX STRENGTH WORKOUT 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
Deep Push-Up 4 5 85% X/X/X 3-5 min
Bent Over Dumbbell Row 4 5 85% X/X/X 3-5 min
Elevated Pike Push-Up 4 5 85% X/X/X 3-5 min
Single Leg Deadlift Get UpS 4 5 85% X/X/X 3-5 min
Standing Calf Raise Toes In 4 5 85% X/X/X 3-5 min
One-Arm Plank Dumbbell Biceps Curl 4 5 85% X/X/X 3-5 min
Lying Dumbbell Tricep Extension 4 5 85% X/X/X 3-5 min
Wrist Rotations with Straight Bar 4 5 85% X/X/X 3-5 min
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISE Sets Reps Intensity Speed Rest
Side Bridge 1—4 8—12 n/a 1/1/1 0-60 s
Partner Flat-Bench Back Extension With Hold 1—4 8—12 n/a 1/1/1 0-60 s
CARDIO
EXERCISE DURATION
Rocket Jump 10—20 minutes
COOLDOWN
EXERCISE DURATION
Stretching 10—20 minutes

Back to top

FULL BODY POWER
INTERMEDIATE
POWER TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up FULL BODY POWER WORKOUT WEEK 1
WEEK 2handstand push-up FULL BODY POWER WORKOUT WEEK 2
WEEK 3handstand push-up FULL BODY POWER WORKOUT WEEK 3
WEEK 4handstand push-up FULL BODY POWER WORKOUT WEEK 4
     
PROGRAM DURATION4 WEEKS
TRAINING STYLECOMPOUND SETS
REST TIME

1st Exercise: 0 s

2nd Exercise: 2 mins

EXERCISE SPEEDECCENTRICISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
1st EXERCISE ****XXX
2nd EXERCISE *****XXX
CORE EXERCISESSETS: 1—4 REPS: 8—12
SPEEDXXX
NOTE: X = As fast as possible while maintaining control
     
FITNESS LEVEL
INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS3445
REPShandstandpushup.com

1A Chest

1B Chest

5

10

4

10

4

8

3

8

1A Back

1B Back

5

10

4

10

4

8

3

8

1A Shoulder

1B Shoulder

5

10

4

10

4

8

3

8

1A Leg

1B Leg

5

10

4

10

4

8

3

8

1A Calf

1B Calf

5

10

4

10

4

8

3

8

1A Bicep

1B Bicep

5

10

4

10

4

8

3

8

1A Tricep

1B Tricep

5

10

4

10

4

8

4

8

1A Forearm

1B Forearm

5

10

4

10

4

8

3

8

INTENSITY 
1st Exercise85% 1RM89%91%93%
2nd Exercise2% of BW4%6%8%
 OR   
 30% 1RM35%40%45%

EXAMPLE WEEK 1

POWER WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: COMPOUND SETS
RESISTANCE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Deep Push-Up3585% of 1RMX/X/X0 s
Tilted Bar Push-Up 10

2% of BW

or

30% of 1RM

X/X/X2 min
Bent Over Dumbbell Row3585% of 1RMX/X/X0 s
Plate Row 10

2% of BW

or

30% of 1RM

X/X/X2 min
Elevated Pike Push-Up3585% of 1RMX/X/X0 s
Seated Bent-Over Rear Delt Raise 10

2% of BW

or

30% of 1RM

X/X/X2 min
Single Leg Deadlift Get Up3585% of 1RMX/X/X0 s
Stationary Forward Lunge to Knee Raise 10

2% of BW

or

30% of 1RM

X/X/X2 min
Standing Calf Raise Toes In3585% of 1RMX/X/X0 s
Star Jump 10

2% of BW

or

30% of 1RM

X/X/X2 min
One-Arm Plank Dumbbell Biceps Curl3585% of 1RMX/X/X0 s
Cross Body Curl Supinated Grip 10

2% of BW

or

30% of 1RM

X/X/X2 min
Lying Dumbbell Tricep Extension3585% of 1RMX/X/X0 s
Tricep Push-Ups 10

2% of BW

or

30% of 1RM

X/X/X2 min
Wrist Rotations with Straight Bar3585% of 1RMX/X/X0 s
Standing Palms-Up Barbell Behind The Back Wrist Curl 10

2% of BW

or

30% of 1RM

X/X/X2 min
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Side Bridge1—48—12n/aX/X/X0-60 s
Partner Flat-Bench Back Extension With Hold1—48—12n/aX/X/X0-60 s
CARDIO
EXERCISEDURATION
Rocket Jump10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

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DOWNLOAD ADVANCED TEMPLATES

FULL BODY STABILIZATION
ADVANCED
STABILIZATION TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up FULL BODY STABILIZATION WORKOUT WEEK 1
WEEK 2handstand push-up FULL BODY STABILIZATION WORKOUT WEEK 2
WEEK 3handstand push-up FULL BODY STABILIZATION WORKOUT WEEK 3
WEEK 4handstand push-up FULL BODY STABILIZATION WORKOUT WEEK 4
     
PROGRAM DURATION4 WEEKS
TRAINING STYLE

SINGLE EXERCISE

MULTIPLE SETS

REST TIME0 — 90 seconds
EXERCISE SPEEDECCENTRICISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
EACH EXERCISE *4 s2 s1 s
CORE EXERCISESSETS: 1—4 REPS: 12—20
SPEED4 s2 s1 s
 
     
FITNESS LEVEL
ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS PER MUSCLE3344
REPS/SEThandstandpushup.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

INTENSITY60%65%70%70%

EXAMPLE WEEK 1

STABILIZATION WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: SINGLE EXERCISE | MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Deep Push-Up32060%4/2/10-90 s
Bent Over Dumbbell Row32060%4/2/10-90 s
Elevated Pike Push-Up32060%4/2/10-90 s
Single Leg Deadlift Get Up31260%4/2/10-90 s
Standing Calf Raise Toes In31260%4/2/10-90 s
One-Arm Plank Dumbbell Biceps Curl31260%4/2/10-90 s
Lying Dumbbell Tricep Extension31260%4/2/10-90 s
Wrist Rotations with Straight Bar32060%4/2/10-90 s
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Side Bridge1—412—20n/a4/2/10-90 s
Partner Flat-Bench Back Extension With Hold1—412—20n/a4/2/10-90 s
CARDIO
EXERCISEDURATION
Rocket Jump10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

Back to top

FULL BODY STRENGTH ENDURANCE
ADVANCED
STRENGTH ENDURANCE TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up FULL BODY STRENGTH ENDURANCE workout 2 week 1
WEEK 2handstand push-up FULL BODY STRENGTH ENDURANCE week 2 workout 2
WEEK 3handstand push-up FULL BODY STRENGTH ENDURANCE week 3 workout 2
WEEK 4handstand push-up FULL BODY STRENGTH ENDURANCE week 4 workout 2
     
PROGRAM DURATION4 WEEKS
TRAINING STYLECOMPOUND SETS
REST TIME

1st Exercise: 0 s

2nd Exercise: 60 s

EXERCISE SPEEDECCENTRICISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
1st EXERCISE **202
2nd EXERCISE **421
CORE EXERCISESSETS: 2—3 REPS: 8—12
SPEED3 s2 s1 s
     
FITNESS LEVEL
ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS3344
REPShandstandpushup.com

1A Chest

1B Chest

12

12

10

10

8

8

8

8

1A Back

1B Back

12

12

10

10

8

8

8

8

1A Shoulder

1B Shoulder

12

12

10

10

8

8

8

8

1A Leg

1B Leg

12

12

10

10

8

8

8

8

1A Calf

1B Calf

12

12

10

10

8

8

8

8

1A Bicep

1B Bicep

12

12

10

10

8

8

8

8

1A Tricep

1B Tricep

12

12

10

10

8

8

8

8

1A Forearm

1B Forearm

12

12

10

10

8

8

8

8

INTENSITY70%75%80%80%

EXAMPLE WEEK 1

STRENGTH ENDURANCE WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: COMPOUND SETS
RESISTANCE EXERCISE
EXERCISESetsRepsIntensitySpeedRest
Deep Push-Up31270%2/0/20 s
Tilted Bar Push-Up 1270%4/2/160 s
Bent Over Dumbbell Row31270%2/0/20 s
Plate Row 1270%4/2/160 s
Elevated Pike Push-Up31270%2/0/20 s
Seated Bent-Over Rear Delt Raise 1270%4/2/160 s
Single Leg Deadlift Get Up31270%2/0/20 s
Stationary Forward Lunge to Knee Raise 1270%4/2/160 s
Standing Calf Raise Toes In31270%2/0/20 s
Star Jump 1270%4/2/160 s
One-Arm Plank Dumbbell Biceps Curl31270%2/0/20 s
Cross Body Curl Supinated Grip 1270%4/2/160 s
Lying Dumbbell Tricep Extension31270%2/0/20 s
Tricep Push-Ups 1270%4/2/160 s
Wrist Rotations with Straight Bar31270%2/0/20 s
Standing Palms-Up Barbell Behind The Back Wrist Curl 1270%4/2/160 s
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Side Bridge1—48—12n/a3/2/10-60 s
Partner Flat-Bench Back Extension With Hold1—48—12n/a3/2/10-60 s
CARDIO
EXERCISEDURATION
Rocket Jump10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

Back to top

FULL BODY HYPERTROPHY
ADVANCED
HYPERTROPHY TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1 handstand push-up FULL BODY HYPERTROPHY WORKOUT WEEK 1
WEEK 2 handstand push-up FULL BODY HYPERTROPHY WORKOUT WEEK 2
WEEK 3 handstand push-up FULL BODY HYPERTROPHY WORKOUT WEEK 3
WEEK 4 handstand push-up FULL BODY HYPERTROPHY WORKOUT 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
FITNESS LEVEL
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
Deep Push-Up 3 12 75% 2/0/2 0-60 s
Bent Over Dumbbell Row 3 12 75% 2/0/2 0-60 s
Elevated Pike Push-Up 3 12 75% 2/0/2 0-60 s
Single Leg Deadlift Get Up 3 12 75% 2/0/2 0-60 s
Standing Calf Raise Toes In 3 12 75% 2/0/2 0-60 s
One-Arm Plank Dumbbell Biceps Curl 3 12 75% 2/0/2 0-60 s
Lying Dumbbell Tricep Extension 3 12 75% 2/0/2 0-60 s
Wrist Rotations with Straight Bar 3 12 75% 2/0/2 0-60 s
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISE Sets Reps Intensity Speed Rest
Side Bridge 1—4 8—12 n/a 3/2/1 0-60 s
Partner Flat-Bench Back Extension With Hold 1—4 8—12 n/a 3/2/1 0-60 s
CARDIO
EXERCISE DURATION
Rocket Jump 10—20 minutes
COOLDOWN
EXERCISE DURATION
Stretching 10—20 minutes

Back to top

FULL BODY MAX STRENGTH
ADVANCED
MAX STRENGTH TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up FULL BODY MAX STRENGTH WORKOUT WEEK 1
WEEK 2handstand push-up FULL BODY MAX STRENGTH WORKOUT WEEK 2
WEEK 3handstand push-up FULL BODY MAX STRENGTH WORKOUT WEEK 3
WEEK 4handstand push-up FULL BODY MAX STRENGTH WORKOUT WEEK 4
     
PROGRAM DURATION4 WEEKS
TRAINING STYLE

SINGLE EXERCISE

MULTIPLE SETS

REST TIME3-5 minutes
EXERCISE SPEEDECCENTRICISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
EACH EXERCISE ****XXX
CORE EXERCISESSETS: 1—4 REPS: 8—12
SPEED1 s1 s1 s
NOTE: X = As fast as possible while maintaining control
     
FITNESS LEVEL
ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 TIMES PER WEEK

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
SETS4566
REPShandstandpushup.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

INTENSITY85%88%91%94%
FITNESS LEVEL

EXAMPLE WEEK 1

MAX STRENGTH WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: SINGLE EXERCISE | MULTIPLE SETS
RESISTANCE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Deep Push-Up4585%X/X/X3-5 min
Bent Over Dumbbell Row4585%X/X/X3-5 min
Elevated Pike Push-Up4585%X/X/X3-5 min
Single Leg Deadlift Get Up4585%X/X/X3-5 min
Standing Calf Raise Toes In4585%X/X/X3-5 min
One-Arm Plank Dumbbell Biceps Curl4585%X/X/X3-5 min
Lying Dumbbell Tricep Extension4585%X/X/X3-5 min
Wrist Rotations with Straight Bar4585%X/X/X3-5 min
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Side Bridge1—48—12n/a1/1/10-60 s
Partner Flat-Bench Back Extension With Hold1—48—12n/a1/1/10-60 s
CARDIO
EXERCISEDURATION
Rocket Jump10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

Back to top

FULL BODY POWER
ADVANCED
POWER TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1handstand push-up FULL BODY POWER WORKOUT WEEK 1
WEEK 2handstand push-up FULL BODY POWER WORKOUT WEEK 2
WEEK 3handstand push-up FULL BODY POWER WORKOUT WEEK 3
WEEK 4handstand push-up FULL BODY POWER WORKOUT WEEK 4
     
PROGRAM DURATION4 WEEKS
TRAINING STYLECOMPOUND SETS
REST TIME

1st Exercise: 0 s

2nd Exercise: 2 mins

EXERCISE SPEEDECCENTRICISOMETRICCONCENTRIC
MUSCLE➠lengthensno changeshortens
1st EXERCISE ****XXX
2nd EXERCISE *****XXX
CORE EXERCISESSETS: 1—4 REPS: 8—12
SPEEDXXX
NOTE: X = As fast as possible while maintaining control
     
FITNESS LEVEL
ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALSWEEK 1WEEK 2WEEK 3WEEK 4
COMPOUND SETS3455
REPShandstandpushup.com

1A Chest

1B Chest

5

10

4

10

3

8

2

6

1A Back

1B Back

5

10

4

10

3

8

2

6

1A Shoulder

1B Shoulder

5

10

4

10

3

8

2

6

1A Leg

1B Leg

5

10

4

10

3

8

2

6

1A Calf

1B Calf

5

10

4

10

3

8

2

6

1A Bicep

1B Bicep

5

10

4

10

3

8

2

6

1A Tricep

1B Tricep

5

10

4

10

3

8

2

6

1A Forearm

1B Forearm

5

10

4

10

3

8

2

6

INTENSITY 
1st Exercise85% 1RM89%93%95%
2nd Exercise2% of BW4%6%8%
 OR   
 30% 1RM35%40%45%

EXAMPLE WEEK 1

POWER WORKOUT

GENERAL WARM-UP10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISESetsRepsIntensitySpeedRest
Standard Push-Up1-212BW only4/2/160 s
BB Bench Press1-21250% 1RM4/2/160 s
PART 2: COMPOUND SETS
RESISTANCE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Deep Push-Up3585% of 1RMX/X/X0 s
Tilted Bar Push-Up 10

2% of BW

or

30% of 1RM

X/X/X2 min
Bent Over Dumbbell Row3585% of 1RMX/X/X0 s
Plate Row 10

2% of BW

or

30% of 1RM

X/X/X2 min
Elevated Pike Push-Up3585% of 1RMX/X/X0 s
Seated Bent-Over Rear Delt Raise 10

2% of BW

or

30% of 1RM

X/X/X2 min
Single Leg Deadlift Get Up3585% of 1RMX/X/X0 s
Stationary Forward Lunge to Knee Raise 10

2% of BW

or

30% of 1RM

X/X/X2 min
Standing Calf Raise Toes In3585% of 1RMX/X/X0 s
Star Jump 10

2% of BW

or

30% of 1RM

X/X/X2 min
One-Arm Plank Dumbbell Biceps Curl3585% of 1RMX/X/X0 s
Cross Body Curl Supinated Grip 10

2% of BW

or

30% of 1RM

X/X/X2 min
Lying Dumbbell Tricep Extension3585% of 1RMX/X/X0 s
Tricep Push-Ups 10

2% of BW

or

30% of 1RM

X/X/X2 min
Wrist Rotations with Straight Bar3585% of 1RMX/X/X0 s
Standing Palms-Up Barbell Behind The Back Wrist Curl 10

2% of BW

or

30% of 1RM

X/X/X2 min
PART 3: CORE EXERCISES | CARDIO | COOLDOWN
CORE EXERCISES
EXERCISESetsRepsIntensitySpeedRest
Side Bridge1—48—12n/aX/X/X0-60 s
Partner Flat-Bench Back Extension With Hold1—48—12n/aX/X/X0-60 s
CARDIO
EXERCISEDURATION
Rocket Jump10—20 minutes
COOLDOWN
EXERCISEDURATION
Stretching10—20 minutes

Back to top

EXERCISE LIST

Choose from the following:

Choose from the following:
  • Tap exercise to watch video.
# WARM-UP TIME
💪 Dynamic Stretching 10-15 min
RESISTANCE EXERCISES
# CHEST SETS REPS
1A Deep Push-Up 4 8-12
1B Tilted Bar Push-Up 4 8-12
# BACK SETS REPS
1A Bent Over Dumbbell Row 4 8-12
1B Plate Row 4 8-12
# SHOULDER SETS REPS
1A Elevated Pike Push-Up 4 8-12
1B Seated Bent-Over Rear Delt Raise 4 8-12
# LEG SETS REPS
1A Single Leg Deadlift Get Up 4 8-12
1B Stationary Forward Lunge to Knee Raise 4 8-12
# CALF SETS REPS
1A Standing Calf Raise Toes In 4 8-12
1B Star Jump 4 8-12
# BICEP SETS REPS
1A One-Arm Plank Dumbbell Biceps Curl 4 8-12
1B Cross Body Curl Supinated Grip 8-12
# TRICEP SETS REPS
1A Lying Dumbbell Tricep Extension 4 8-12
1B Tricep Push-Ups 4 8-12
# FOREARM SETS REPS
1A Wrist Rotations with Straight Bar 4 8-12
1B Standing Palms-Up Barbell Behind The Back Wrist Curl 4 8-12
# CORE EXERCISES SETS REPS
1. Side Bridge 4 10-12
2. Partner Flat-Bench Back Extension With Hold 4 10-12
# CARDIO TIME
3. Rocket Jump 10-15 min
# COOLDOWN TIME
4. Stretching 10-15 min

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  • 00Minutes
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“
Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails. Explore, Dream, Discover.”

— Mark Twain

handstandpushup.com

Handstandpushup.com Handstand Push-Up Full Body Workout grey shorts grey gym

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VIDEOS

WARM-UP
Dynamic Stretching
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CHEST
1A. Deep Push-Up
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1B. Tilted Bar Push-Up
Back to List
BACK
1A. Bent Over Dumbbell Row
Back to List
1B. Plate Row
Back to List
SHOULDERS
1A. Elevated Pike Push-Up
Back to List
1B. Seated Bent-Over Rear Delt Raise
Back to List
LEGS
1A. Single Leg Deadlift Get Up
Back to List
1B. Stationary Forward Lunge to Knee Raise
Back to List
CALVES
1A. Standing Calf Raise Toes In
Back to List
1B. Star Jump
Back to List
BICEPS
1A. One-Arm Plank Dumbbell Biceps Curl
Back to List
1B. Cross Body Curl Supinated Grip
Back to List
TRICEPS
1A. Lying Dumbbell Tricep Extension
Back to List
1B. Tricep Push-Ups
Back to List
FOREARMS
1A. Wrist Rotations with Straight Bar
Back to List
1B. Standing Palms-Up Barbell Behind The Back Wrist Curl
Back to List
CORE
1. Side Bridge
Back to List
2. Partner Flat-Bench Back Extension With Hold
Back to List
CARDIO
3. Rocket Jump
Back to List
COOLDOWN
4. Stretching

Back to List

CORE
1. Tuck Crunch
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CORE
2. Rack Pulls
Back to List
CARDIO
3. Jumping Jacks
Back to List
COOLDOWN
4. Stretching
Back to List
“
Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails. Explore, Dream, Discover.”

— Mark Twain

handstandpushup.com

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