FULL BODY WORKOUT 4

handstandpushup.com

INSTRUCTIONS

There are two workout methods available:

Keep It Simple

STEP 1

Scroll down to the Full Body Workout 4 Exercise List.

STEP 2

Choose between 1A or 1B. (image)
- Perform only 1 exercise for each muscle group.
- You can use the opposite exercises in your next workout.
  - If you decide to switch to a Custom workout, you will use both 1A and 1B exercises in the Strength Endurance & Power training programs.

STEP 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

Scroll down to the Full Body Workout 4 Exercise List.
Choose between 1A or 1B. (image)
- Perform only 1 exercise for each muscle group.
- You can use the opposite exercises the next time you workout.
  - If you decide to switch to a Custom workout, you will use both 1A & 1B exercises in the Strength Endurance & Power training programs.
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

STEP 1

Pick your Level of Fitness
- Beginner
- Intermediate
- Advanced

STEP 2

Scroll down to the Training Goal section and pick the fitness goal you would like to achieve. (image)

STEP 3

Click the Training Program tab(s) associated with the fitness goal you have chosen and download the FREE workout templates. (image)

STEP 4

Create your own custom workouts using the provided Full Body Workout 4 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

TRAINING PROGRAMS

TERMS | DEFINITIONS

DB	Dumbbell
BB	Barbell
1RM	1 Rep Max
BW	Bodyweight
ECCENTRIC	In an eccentric exercise, your muscle stays contracted while lengthening. EXAMPLE: It’s the downward motion of a push-up, pull-up, or squat.
ISOMETRIC	During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move. EXAMPLE: A wall sit, plank, or handstand hold.
CONCENTRIC	During a concentric exercise, the muscle length will shorten. EXAMPLE: The upward motion of a bench press, dumbbell row, or bicep curl.

___________________*

INTENSITY LEVELS

This will be the resistance weight you use in each exercise. There are 3 options available.

1 ) X % of your 1RM

2 ) ≤ X % of your BW

3 ) BW only

Resistance weight used in each exercise

1 ) 50-70 % of your 1RM

2 ) BW only

_______________________

TRAINING PROGRAMS
STABILIZATION *
Resistance weight used in each exercise:	50-70 % of your 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 in each exercise:

70-80 % of your 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 in each exercise:

75-85 % of your 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 in each exercise:

85-100 % of your 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 in each exercise:

FIRST EXERCISE
- 85-100% of your 1RM
SECOND EXERCISE
- 35-45% of your 1RM
- ≤ 10% of your BW
- 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
Resistance Weight Used 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 ONLY 1 SET of Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells). FINISH Once this 1 set is completed, rest, and then move onto the next exercise.
MULTIPLE SET			Performing multiple sets of each exercise you have selected.
EXAMPLE			CHEST WORKOUT
Resistance Weight Used 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 the same exercise for X amount of sets based off of your Fitness Level.
COMPOUND SET			Performing 2 exercises in rapid succession for the same muscles, or non-opposing muscle groups, with minimal rest in between the two exercises.
EXAMPLE			CHEST WORKOUT
Resistance Weight Used 70% X 200 lbs. = 140 lbs. \| 70% X 120 lbs. = 84 lbs.
START If your 1RM for Dumbbell Bench Press is 200 lbs. (two 100 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells). FINISH Once this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible. START If your 1RM for Dumbbell 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 the same two exercises for X amount of Compound sets (as determined by your Fitness Level).
SUPERSET			Performing 2 exercises in rapid succession for opposing muscle groups with minimal rest in between the two exercises.
EXAMPLE			CHEST WORKOUT
Resistance Weight Used 70% X 200 lbs. = 140 lbs. Resistance Weight Used 70% X 120 lbs. = 84 lbs.
START If your 1RM for Dumbbell Bench Press is 200 lbs. (two 100 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells). FINISH Once this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible. START If your 1RM for Dumbbell Rows is 120 lbs. (two 60 lb. dumbbells), then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Dumbbell Rows with 80-90 lbs. (using either two 40 lb. dumbbells or two 45 lb. dumbbells). FINISH Once this set is completed, Rest 60 seconds, then REPEAT the same two exercises for X amount of Supersets (as determined by your Fitness Level).
PYRAMID SET			Increasing or Decreasing resistance weight with each set.
EXAMPLE			CHEST WORKOUT
Resistance Weight Used 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 1st Set of Dumbbell Bench Press with 140 lbs (two 70 lb dumbbells). FINISH Once this set is completed, rest, and then repeat the same exercise for X amount of sets (as determined by your Fitness Level and Training Program you have chosen). You have the option to increase or decrease the 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 DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE *		4 s	2 s	1 s
CORE EXERCISE		4 s	2 s	1 s
EXAMPLE Barbell Squat 2 Sets; 12 Reps/Set You will perform 12 reps of a barbell squat. For each repetition, you will take 4 seconds to lower the weight (eccentric muscle contraction), 2 second pause at the bottom (isometric muscle contraction), and 1 second to push the weight back up to starting position (concentric muscle contraction). Rest 0-90 seconds, and repeat.

FITNESS LEVEL

BEGINNER

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
SETS	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%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Matrix Presses	1	12	60%	4/2/1	0-90 s
Doorway Chin-Up	1	12	60%	4/2/1	0-90 s
DB One-Arm Seated Shoulder Press	1	12	60%	4/2/1	0-90 s
Single Leg Push-off	1	12	60%	4/2/1	0-90 s
Standing Calf Raise	1	12	60%	4/2/1	0-90 s
Standing Dumbbell Reverse Curl	1	12	60%	4/2/1	0-90 s
Dumbbell Floor Press	1	12	60%	4/2/1	0-90 s
Dumbbell Lying Supination	1	12	60%	4/2/1	0-90 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Seated Broom Twist	1—4	12—20	n/a	4/2/1	0-90 s
Bodyweight Reverse Hyper-extension	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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			After 1^st Exercise: 0 s After 2^nd Exercise: 60 s
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE
1^st EXERCISE **		2 s	0 s	2 s
2^nd EXERCISE **		4 s	2 s	1 s
CORE EXERCISE		3 s	2 s	1 s
EXAMPLE Barbell Bench Press & Dumbbell Chest Flye 2 Compound Sets 1^st EXERCISE: 12 reps/set 2^nd EXERCISE: 12 reps/set You will perform 12 reps of a barbell bench press. For each repetition, you will take 2 seconds to lower the bar to your chest (eccentric muscle contraction), no pause at the bottom (isometric muscle contraction), and another 2 seconds to push the bar back up (concentric muscle contraction). IMMEDIATELY following last repetition of the bench press, or at least with minimal amount of rest time possible, you will perform 12 reps of a dumbbell chest flye. For each repetition, you will take 4 seconds to lower the dumbbells to the each side of your body (eccentric muscle contraction), pause at the bottom for 2 seconds (isometric muscle contraction), and 1 second to bring the dumbbells back together at the top (concentric muscle contraction). Rest 60 seconds, and repeat.

FITNESS LEVEL

BEGINNER

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

RESISTANCE EXERCISE

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%

CORE EXERCISE

SETS

1—4

REPS/SET

12—20

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
Matrix Presses	2	12	70%	2/0/2	0 s
Speed Push-Up		12	70%	4/2/1	60 s
Doorway Chin-Up	2	12	70%	2/0/2	0 s
Scapular Pull-Up		12	70%	4/2/1	60 s
DB One-Arm Seated Shoulder Press	2	12	70%	2/0/2	0 s
Car Drivers w/ Dumbbell		12	70%	4/2/1	60 s
Single Leg Push-off	2	12	70%	2/0/2	0 s
Dumbbell Front Squat		12	70%	4/2/1	60 s
Standing Calf Raise	2	12	70%	2/0/2	0 s
Dumbbell Seated One-Leg Calf Raise		12	70%	4/2/1	60 s
Standing Dumbbell Reverse Curl	2	12	70%	2/0/2	0 s
Lying Bicep Curl w/ Band		12	70%	4/2/1	60 s
Dumbbell Floor Press	2	12	70%	2/0/2	0 s
Wall Tricep Extension		12	70%	4/2/1	60 s
Dumbbell Lying Supination	2	12	70%	2/0/2	0 s
Bottoms-Up Clean From The Hang Position		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Seated Broom Twist	1—4	8—12	n/a	3/2/1	0-60 s
Bodyweight Reverse Hyper-extension	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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 DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE ***		2 s	0 s	2 s
CORE EXERCISE		3 s	2 s	1 s
EXAMPLE Barbell Bicep Curl 3 Sets; 12 Reps/Set You will perform 12 reps of a barbell bicep curl. For each repetition, you will take 2 seconds to lower the bar to the bottom position (eccentric muscle contraction), no pause at the bottom (isometric muscle contraction), and another 2 seconds curl the bar back up (concentric muscle contraction). Rest 60 seconds or less, then repeat the exercise.

FITNESS LEVEL

BEGINNER

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
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%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Matrix Presses	3	12	75%	2/0/2	0-60 s
Doorway Chin-Up	3	12	75%	2/0/2	0-60 s
DB One-Arm Seated Shoulder Press	3	12	75%	2/0/2	0-60 s
Single Leg Push-off	3	12	75%	2/0/2	0-60 s
Standing Calf Raise	3	12	75%	2/0/2	0-60 s
Standing Dumbbell Reverse Curl	3	12	75%	2/0/2	0-60 s
Dumbbell Floor Press	3	12	75%	2/0/2	0-60 s
Dumbbell Lying Supination	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Seated Broom Twist	1—4	8—12	n/a	3/2/1	0-60 s
Bodyweight Reverse Hyper-extension	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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 DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE ****		X	X	X
CORE EXERCISE		1 s	1 s	1 s
EXAMPLE Barbell Bench Press & Dumbbell Chest Flye 4 Sets; 5 Reps/Set You will perform 5 reps of a barbell deadlift. You will perform each repetition as fast as possible while maintaining control. Rest 3-5 minutes, then repeat the exercise.
NOTE: X = Perform each repetition 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
RESISTANCE EXERCISE
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%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Matrix Presses	4	5	85%	X/X/X	3-5 min
Doorway Chin-Up	4	5	85%	X/X/X	3-5 min
DB One-Arm Seated Shoulder Press	4	5	85%	X/X/X	3-5 min
Single Leg Push-off	4	5	85%	X/X/X	3-5 min
Standing Calf Raise	4	5	85%	X/X/X	3-5 min
Standing Dumbbell Reverse Curl	4	5	85%	X/X/X	3-5 min
Dumbbell Floor Press	4	5	85%	X/X/X	3-5 min
Dumbbell Lying Supination	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Seated Broom Twist	1—4	8—12	n/a	1/1/1	0-60 s
Bodyweight Reverse Hyper-extension	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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			After 1^stExercise: 0 s After 2^nd Exercise: 60 s
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE
1^st EXERCISE **		X	X	X
2^nd EXERCISE **		X	X	X
CORE EXERCISE		X	X	X
EXAMPLE Barbell Bench Press & Medicine Ball Chest Pass 3 Sets 1^st EXERCISE: 5 reps/set 2^nd EXERCISE: 10 reps/set You will perform 5 reps of a barbell bench press. Perform each repetition as fast as possible while maintaining control. IMMEDIATELY following last repetition of the bench press, or at least with minimal amount of rest time possible, you will perform 10 reps of a medicine ball chest pass (either with a partner or against a wall). Perform each repetition as fast as possible while maintaining control. Rest 60 seconds, and then repeat the compound set.
NOTE: X = Perform each repetition as fast as possible while maintaining control.

FITNESS LEVEL

BEGINNER

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
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
1^st Exercise	85% 1RM	85%	89%	91%
2^nd Exercise	2% of BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Matrix Presses	3	5	85% of 1RM	X/X/X	0 s
Speed Push-Up		10	2% of BW or 30% of 1RM	X/X/X	2 min
Doorway Chin-Up	3	5	85% of 1RM	X/X/X	0 s
Scapular Pull-Up		10	2% of BW or 30% of 1RM	X/X/X	2 min
DB One-Arm Seated Shoulder Press	3	5	85% of 1RM	X/X/X	0 s
Car Drivers w/ Dumbbell		10	2% of BW or 30% of 1RM	X/X/X	2 min
Single Leg Push-off	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Front Squat		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Calf Raise	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Seated One-Leg Calf Raise		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Dumbbell Reverse Curl	3	5	85% of 1RM	X/X/X	0 s
Lying Bicep Curl w/ Band		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Floor Press	3	5	85% of 1RM	X/X/X	0 s
Wall Tricep Extension		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Lying Supination	3	5	85% of 1RM	X/X/X	0 s
Bottoms-Up Clean From The Hang Position		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
Seated Broom Twist	1—4	8—12	n/a	X/X/X	0-60 s
Bodyweight Reverse Hyper-extension	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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 DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE *		4 s	2 s	1 s
CORE EXERCISE		4 s	2 s	1 s
EXAMPLE Barbell Squat 2 Sets; 20 Reps/Set You will perform 20 reps of a barbell squat. For each repetition, you will take 4 seconds to lower the weight (eccentric muscle contraction), 2 second pause at the bottom (isometric muscle contraction), and 1 second to push the weight back up to starting position (concentric muscle contraction). Rest 0-90 seconds, and repeat.

FITNESS LEVEL

INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
SETS	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%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Matrix Presses	2	20	60%	4/2/1	0-90 s
Doorway Chin-Up	2	20	60%	4/2/1	0-90 s
DB One-Arm Seated Shoulder Press	2	20	60%	4/2/1	0-90 s
Single Leg Push-off	2	20	60%	4/2/1	0-90 s
Standing Calf Raise	2	20	60%	4/2/1	0-90 s
Standing Dumbbell Reverse Curl	2	20	60%	4/2/1	0-90 s
Dumbbell Floor Press	2	20	60%	4/2/1	0-90 s
Dumbbell Lying Supination	2	20	60%	4/2/1	0-90 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Seated Broom Twist	1—4	12—20	n/a	4/2/1	0-90 s
Bodyweight Reverse Hyper-extension	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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			After 1^st Exercise: 0 s After 2^nd Exercise: 60 s
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE
1^st EXERCISE **		2 s	0 s	2 s
2^nd EXERCISE **		4 s	2 s	1 s
CORE EXERCISE		3 s	2 s	1 s
EXAMPLE Barbell Bench Press & Dumbbell Chest Flye 2 Compound Sets 1^st EXERCISE: 12 reps/set 2^nd EXERCISE: 12 reps/set You will perform 12 reps of a barbell bench press. For each repetition, you will take 2 seconds to lower the bar to your chest (eccentric muscle contraction), no pause at the bottom (isometric muscle contraction), and another 2 seconds to push the bar back up (concentric muscle contraction). IMMEDIATELY following last repetition of the bench press, or at least with minimal amount of rest time possible, you will perform 12 reps of a dumbbell chest flye. For each repetition, you will take 4 seconds to lower the dumbbells to the each side of your body (eccentric muscle contraction), pause at the bottom for 2 seconds (isometric muscle contraction), and 1 second to bring the dumbbells back together at the top (concentric muscle contraction). Rest 60 seconds, and repeat.

FITNESS LEVEL

INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

2 — 3 Times Per Week

GOALS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

RESISTANCE EXERCISE

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%

CORE EXERCISE

SETS

1—4

REPS/SET

12—20

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
Matrix Presses	2	12	70%	2/0/2	0 s
Speed Push-Up		12	70%	4/2/1	60 s
Doorway Chin-Up	2	12	70%	2/0/2	0 s
Scapular Pull-Up		12	70%	4/2/1	60 s
DB One-Arm Seated Shoulder Press	2	12	70%	2/0/2	0 s
Car Drivers w/ Dumbbell		12	70%	4/2/1	60 s
Single Leg Push-off	2	12	70%	2/0/2	0 s
Dumbbell Front Squat		12	70%	4/2/1	60 s
Standing Calf Raise	2	12	70%	2/0/2	0 s
Dumbbell Seated One-Leg Calf Raise		12	70%	4/2/1	60 s
Standing Dumbbell Reverse Curl	2	12	70%	2/0/2	0 s
Lying Bicep Curl w/ Band		12	70%	4/2/1	60 s
Dumbbell Floor Press	2	12	70%	2/0/2	0 s
Wall Tricep Extension		12	70%	4/2/1	60 s
Dumbbell Lying Supination	2	12	70%	2/0/2	0 s
Bottoms-Up Clean From The Hang Position		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Seated Broom Twist	1—4	8—12	n/a	3/2/1	0-60 s
Bodyweight Reverse Hyper-extension	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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 DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE ***		2 s	0 s	2 s
CORE EXERCISE		3 s	2 s	1 s
EXAMPLE Barbell Bicep Curl 3 Sets; 12 Reps/Set You will perform 12 reps of a barbell bicep curl. For each repetition, you will take 2 seconds to lower the bar to the bottom position (eccentric muscle contraction), no pause at the bottom (isometric muscle contraction), and another 2 seconds curl the bar back up (concentric muscle contraction). Rest 60 seconds or less, then repeat the exercise.

FITNESS LEVEL

INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
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%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Matrix Presses	3	12	75%	2/0/2	0-60 s
Doorway Chin-Up	3	12	75%	2/0/2	0-60 s
DB One-Arm Seated Shoulder Press	3	12	75%	2/0/2	0-60 s
Single Leg Push-off	3	12	75%	2/0/2	0-60 s
Standing Calf Raise	3	12	75%	2/0/2	0-60 s
Standing Dumbbell Reverse Curl	3	12	75%	2/0/2	0-60 s
Dumbbell Floor Press	3	12	75%	2/0/2	0-60 s
Dumbbell Lying Supination	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Seated Broom Twist	1—4	8—12	n/a	3/2/1	0-60 s
Bodyweight Reverse Hyper-extension	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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 DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE ****		X	X	X
CORE EXERCISE		1 s	1 s	1 s
EXAMPLE Barbell Bench Press & Dumbbell Chest Flye 4 Sets; 5 Reps/Set You will perform 5 reps of a barbell deadlift. You will perform each repetition as fast as possible while maintaining control. Rest 3-5 minutes, then repeat the exercise.
NOTE: X = Perform each repetition 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
RESISTANCE EXERCISE
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%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Matrix Presses	4	5	85%	X/X/X	3-5 min
Doorway Chin-Up	4	5	85%	X/X/X	3-5 min
DB One-Arm Seated Shoulder Press	4	5	85%	X/X/X	3-5 min
Single Leg Push-off	4	5	85%	X/X/X	3-5 min
Standing Calf Raise	4	5	85%	X/X/X	3-5 min
Standing Dumbbell Reverse Curl	4	5	85%	X/X/X	3-5 min
Dumbbell Floor Press	4	5	85%	X/X/X	3-5 min
Dumbbell Lying Supination	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Seated Broom Twist	1—4	8—12	n/a	1/1/1	0-60 s
Bodyweight Reverse Hyper-extension	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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			After 1^stExercise: 0 s After 2^nd Exercise: 60 s
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE
1^st EXERCISE **		X	X	X
2^nd EXERCISE **		X	X	X
CORE EXERCISE		X	X	X
EXAMPLE Barbell Bench Press & Medicine Ball Chest Pass 3 Sets 1^st EXERCISE: 5 reps/set 2^nd EXERCISE: 10 reps/set You will perform 5 reps of a barbell bench press. Perform each repetition as fast as possible while maintaining control. IMMEDIATELY following last repetition of the bench press, or at least with minimal amount of rest time possible, you will perform 10 reps of a medicine ball chest pass (either with a partner or against a wall). Perform each repetition as fast as possible while maintaining control. Rest 60 seconds, and then repeat the compound set.
NOTE: X = Perform each repetition as fast as possible while maintaining control.

FITNESS LEVEL

INTERMEDIATE

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
COMPOUND SETS	3	4	4	5
REPS	handstandpushup.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
1^st Exercise	85% 1RM	89%	91%	93%
2^nd Exercise	2% of BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Matrix Presses	3	5	85% of 1RM	X/X/X	0 s
Speed Push-Up		10	2% of BW or 30% of 1RM	X/X/X	2 min
Doorway Chin-Up	3	5	85% of 1RM	X/X/X	0 s
Scapular Pull-Up		10	2% of BW or 30% of 1RM	X/X/X	2 min
DB One-Arm Seated Shoulder Press	3	5	85% of 1RM	X/X/X	0 s
Car Drivers w/ Dumbbell		10	2% of BW or 30% of 1RM	X/X/X	2 min
Single Leg Push-off	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Front Squat		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Calf Raise	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Seated One-Leg Calf Raise		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Dumbbell Reverse Curl	3	5	85% of 1RM	X/X/X	0 s
Lying Bicep Curl w/ Band		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Floor Press	3	5	85% of 1RM	X/X/X	0 s
Wall Tricep Extension		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Lying Supination	3	5	85% of 1RM	X/X/X	0 s
Bottoms-Up Clean From The Hang Position		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
Seated Broom Twist	1—4	8—12	n/a	X/X/X	0-60 s
Bodyweight Reverse Hyper-extension	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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 DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE *		4 s	2 s	1 s
CORE EXERCISE		4 s	2 s	1 s
EXAMPLE Barbell Squat 3 Sets; 20 Reps/Set You will perform 20 reps of a barbell squat. For each repetition, you will take 4 seconds to lower the weight (eccentric muscle contraction), 2 second pause at the bottom (isometric muscle contraction), and 1 second to push the weight back up to starting position (concentric muscle contraction). Rest 0-90 seconds, and repeat.

FITNESS LEVEL

ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
SETS	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%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Matrix Presses	3	20	60%	4/2/1	0-90 s
Doorway Chin-Up	3	20	60%	4/2/1	0-90 s
DB One-Arm Seated Shoulder Press	3	20	60%	4/2/1	0-90 s
Single Leg Push-off	3	12	60%	4/2/1	0-90 s
Standing Calf Raise	3	12	60%	4/2/1	0-90 s
Standing Dumbbell Reverse Curl	3	12	60%	4/2/1	0-90 s
Dumbbell Floor Press	3	12	60%	4/2/1	0-90 s
Dumbbell Lying Supination	3	20	60%	4/2/1	0-90 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Seated Broom Twist	1—4	12—20	n/a	4/2/1	0-90 s
Bodyweight Reverse Hyper-extension	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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			After 1^st Exercise: 0 s After 2^nd Exercise: 60 s
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE
1^st EXERCISE **		2 s	0 s	2 s
2^nd EXERCISE **		4 s	2 s	1 s
CORE EXERCISE		3 s	2 s	1 s
EXAMPLE Barbell Bench Press & Dumbbell Chest Flye 3 Compound Sets 1^st EXERCISE: 12 reps/set 2^nd EXERCISE: 12 reps/set You will perform 12 reps of a barbell bench press. For each repetition, you will take 2 seconds to lower the bar to your chest (eccentric muscle contraction), no pause at the bottom (isometric muscle contraction), and another 2 seconds to push the bar back up (concentric muscle contraction). IMMEDIATELY following last repetition of the bench press, or at least with minimal amount of rest time possible, you will perform 12 reps of a dumbbell chest flye. For each repetition, you will take 4 seconds to lower the dumbbells to the each side of your body (eccentric muscle contraction), pause at the bottom for 2 seconds (isometric muscle contraction), and 1 second to bring the dumbbells back together at the top (concentric muscle contraction). Rest 60 seconds, and repeat.

FITNESS LEVEL

ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

RESISTANCE EXERCISE

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%

CORE EXERCISE

SETS

1—4

REPS/SET

12—20

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
Matrix Presses	3	12	70%	2/0/2	0 s
Speed Push-Up		12	70%	4/2/1	60 s
Doorway Chin-Up	3	12	70%	2/0/2	0 s
Scapular Pull-Up		12	70%	4/2/1	60 s
DB One-Arm Seated Shoulder Press	3	12	70%	2/0/2	0 s
Car Drivers w/ Dumbbell		12	70%	4/2/1	60 s
Single Leg Push-off	3	12	70%	2/0/2	0 s
Dumbbell Front Squat		12	70%	4/2/1	60 s
Standing Calf Raise	3	12	70%	2/0/2	0 s
Dumbbell Seated One-Leg Calf Raise		12	70%	4/2/1	60 s
Standing Dumbbell Reverse Curl	3	12	70%	2/0/2	0 s
Lying Bicep Curl w/ Band		12	70%	4/2/1	60 s
Dumbbell Floor Press	3	12	70%	2/0/2	0 s
Wall Tricep Extension		12	70%	4/2/1	60 s
Dumbbell Lying Supination	3	12	70%	2/0/2	0 s
Bottoms-Up Clean From The Hang Position		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Seated Broom Twist	1—4	8—12	n/a	3/2/1	0-60 s
Bodyweight Reverse Hyper-extension	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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 DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE ***		2 s	0 s	2 s
CORE EXERCISE		3 s	2 s	1 s
EXAMPLE Barbell Bicep Curl 3 Sets; 12 Reps/Set You will perform 12 reps of a barbell bicep curl. For each repetition, you will take 2 seconds to lower the bar to the bottom position (eccentric muscle contraction), no pause at the bottom (isometric muscle contraction), and another 2 seconds curl the bar back up (concentric muscle contraction). Rest 60 seconds or less, then repeat the exercise.

FITNESS LEVEL

ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
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%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Matrix Presses	3	12	75%	2/0/2	0-60 s
Doorway Chin-Up	3	12	75%	2/0/2	0-60 s
DB One-Arm Seated Shoulder Press	3	12	75%	2/0/2	0-60 s
Single Leg Push-off	3	12	75%	2/0/2	0-60 s
Standing Calf Raise	3	12	75%	2/0/2	0-60 s
Standing Dumbbell Reverse Curl	3	12	75%	2/0/2	0-60 s
Dumbbell Floor Press	3	12	75%	2/0/2	0-60 s
Dumbbell Lying Supination	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Seated Broom Twist	1—4	8—12	n/a	3/2/1	0-60 s
Bodyweight Reverse Hyper-extension	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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 DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE ****		X	X	X
CORE EXERCISE		1 s	1 s	1 s
EXAMPLE Barbell Bench Press & Dumbbell Chest Flye 4 Sets; 5 Reps/Set You will perform 5 reps of a barbell deadlift. You will perform each repetition as fast as possible while maintaining control. Rest 3-5 minutes, then repeat the exercise.
NOTE: X = Perform each repetition 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
RESISTANCE EXERCISE
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%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Matrix Presses	4	5	85%	X/X/X	3-5 min
Doorway Chin-Up	4	5	85%	X/X/X	3-5 min
DB One-Arm Seated Shoulder Press	4	5	85%	X/X/X	3-5 min
Single Leg Push-off	4	5	85%	X/X/X	3-5 min
Standing Calf Raise	4	5	85%	X/X/X	3-5 min
Standing Dumbbell Reverse Curl	4	5	85%	X/X/X	3-5 min
Dumbbell Floor Press	4	5	85%	X/X/X	3-5 min
Dumbbell Lying Supination	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Seated Broom Twist	1—4	8—12	n/a	1/1/1	0-60 s
Bodyweight Reverse Hyper-extension	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	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			After 1^stExercise: 0 s After 2^nd Exercise: 60 s
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE
1^st EXERCISE **		X	X	X
2^nd EXERCISE **		X	X	X
CORE EXERCISE		X	X	X
EXAMPLE Barbell Bench Press & Medicine Ball Chest Pass 3 Sets 1^st EXERCISE: 5 reps/set 2^nd EXERCISE: 10 reps/set You will perform 5 reps of a barbell bench press. Perform each repetition as fast as possible while maintaining control. IMMEDIATELY following last repetition of the bench press, or at least with minimal amount of rest time possible, you will perform 10 reps of a medicine ball chest pass (either with a partner or against a wall). Perform each repetition as fast as possible while maintaining control. Rest 60 seconds, and then repeat the compound set.
NOTE: X = Perform each repetition as fast as possible while maintaining control.

FITNESS LEVEL

ADVANCED

COMPLETE THIS TRAINING PROGRAM

3 — 4 Times Per Week

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
RESISTANCE EXERCISE
COMPOUND SETS	3	4	5	5
REPS	handstandpushup.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
1^st Exercise	85% 1RM	89%	93%	95%
2^nd Exercise	2% of BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%
CORE EXERCISE
SETS	1—4	1—4	1—4	1—4
REPS/SET	12—20	12—20	12—20	12—20

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
Matrix Presses	3	5	85% of 1RM	X/X/X	0 s
Speed Push-Up		10	2% of BW or 30% of 1RM	X/X/X	2 min
Doorway Chin-Up	3	5	85% of 1RM	X/X/X	0 s
Scapular Pull-Up		10	2% of BW or 30% of 1RM	X/X/X	2 min
DB One-Arm Seated Shoulder Press	3	5	85% of 1RM	X/X/X	0 s
Car Drivers w/ Dumbbell		10	2% of BW or 30% of 1RM	X/X/X	2 min
Single Leg Push-off	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Front Squat		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Calf Raise	3	5	85% of 1RM	X/X/X	0 s
Dumbbell Seated One-Leg Calf Raise		10	2% of BW or 30% of 1RM	X/X/X	2 min
Standing Dumbbell Reverse Curl	3	5	85% of 1RM	X/X/X	0 s
Lying Bicep Curl w/ Band		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Floor Press	3	5	85% of 1RM	X/X/X	0 s
Wall Tricep Extension		10	2% of BW or 30% of 1RM	X/X/X	2 min
Dumbbell Lying Supination	3	5	85% of 1RM	X/X/X	0 s
Bottoms-Up Clean From The Hang Position		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
Seated Broom Twist	1—4	8—12	n/a	X/X/X	0-60 s
Bodyweight Reverse Hyper-extension	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
Double Leg Butt Kick	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

EXERCISE LIST

Choose from the following:

Tap exercise to watch video.

#	WARM-UP	TIME
	Dynamic Stretching	10-15 min
	RESISTANCE EXERCISES
#	CHEST	SETS	REPS
1A	Matrix Presses	4	8-12
1B	Speed Push-Up	4	8-12
#	BACK	SETS	REPS
1A	Doorway Chin-Up	4	8-12
1B	Scapular Pull-Up	4	8-12
#	SHOULDER	SETS	REPS
1A	DB One-Arm Shoulder Press	4	8-12
1B	Car Drivers w/ Dumbbell	4	8-12
#	LEG	SETS	REPS
1A	Single Leg Push-off	4	8-12
1B	Dumbbell Front Squat	4	8-12
#	CALF	SETS	REPS
1A	Standing Calf Raise	4	8-12
1B	Dumbbell Seated One-Leg Calf Raise	4	8-12
#	BICEP	SETS	REPS
1A	Standing Dumbbell Reverse Curl	4	8-12
1B	Lying Bicep Curl w/ Band	4	8-12
#	TRICEP	SETS	REPS
1A	Dumbbell Floor Press	4	8-12
1B	Wall Tricep Extension	4	8-12
#	FOREARM	SETS	REPS
1A	Dumbbell Lying Supination	4	8-12
1B	Bottoms-Up Clean From The Hang Position	4	8-12
#	CORE EXERCISES	SETS	REPS
1.	Seated Broom Twist	4	10-12
2.	Bodyweight Reverse Hyperextension	4	10-12
#	CARDIO	TIME
3.	Double Leg Butt Kick	10-15 min
#	COOLDOWN	TIME
4.	Stretching	10-15 min

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00Minutes
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“

The hardest habit to develop is to win. The people who develop this habit never take winning for granted, they never feel entitled to victory.”— Mike Krzyzewski

handstandpushup.com

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VIDEOS

WARM-UP

Dynamic Stretching

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CHEST

1A. Matrix Presses

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1B. Speed Push-Up

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BACK

1A. Doorway Chin-Up

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1B. Scapular Pull-Up

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SHOULDERS

1A. DB One-Arm Seated Shoulder Press

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1B. Car Drivers w/ Dumbbell

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LEGS

1A. Single Leg Push-off

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1B. Dumbbell Front Squat

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CALVES

1A. Standing Calf Raise

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1B. Dumbbell Seated One-Leg Calf Raise

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BICEPS

1A. Standing Dumbbell Reverse Curl

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1B. Lying Bicep Curl w/ Band

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TRICEPS

1A. Dumbbell Floor Press

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1B. Wall Tricep Extension

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FOREARMS

1A. Dumbbell Lying Supination

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1B. Bottoms-Up Clean from the Hang Position

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CORE

1. Seated Broom Twist

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2. Bodyweight Reverse Hyperextension

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CARDIO

3. Double Leg Butt Kick

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COOLDOWN

4. Stretching

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“

The hardest habit to develop is to win. The people who develop this habit never take winning for granted, they never feel entitled to victory. ”— Mike Krzyzewski

handstandpushup.com

TRAINING PHASE	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	✔	✔	✔	✔	✔	✔

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 perform resistance, core, and cardio 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 perform resistance, core and cardio 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.
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	✔	✔	✔	✔	✔	✔	✔

MONTH	WEEKS 1—4
DAY	M	T	W	T	F	S	S
Stabilization	✔	✔		✔	✔
Strength Endurance	✔	✔		✔	✔
Hypertrophy	✔	✔		✔	✔
Max Strength	✔	✔		✔	✔
Power	✔	✔		✔	✔
Core	✔	✔		✔	✔
Cardio	✔	✔		✔	✔
Cooldown \| Stretching	✔	✔	✔	✔	✔	✔	✔

DAY 1	DAY 2
Chest, Shoulders, Triceps	Back, Legs, Calves
Upper Body Exercises	Lower Body Exercises
Pushing Type Exercises	Pulling Type Exercises