PowerHouse Front/Back for strenght gains & thenics

Get stronger in your entire body with 4 simple workouts, 2 "Front" workouts and 2 "Back" workouts, get a hold onto calisthenic skills like the handstand, muscle up, 90 degree hold and front lever.
Get massive push and pull strenght and build your shoulders and core to get that hold on calisthenics.

You can train accumulation and progressing into peaking by using a 4x12 on Week 1, 4x10 on Week 2, 4x8 on week 3, 4x6 on week 4 and 3x3-5 on week 5. Max out at Week 6 and restart.

Or you can simply do 3x1-5 (pure strength) or 3x4-7 (Power + Building) at all times and make gains like that.

Works for beginner and intermediate athletes.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Pendulum Squat

calf extensions

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

planche leans

Front

Deadlift (Barbell)

Seated Hamstring Curl

Hip Thrust (Barbell)

Glute Abduction

Bent Over Row (Barbell)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Dragon Flag

Back

High Bar Squat (Barbell)

Leg Extension

Sissy Squat

Seated Overhead Press (Barbell)

Shoulder Press (Machine)

Skull Crusher (Barbell)

Front variations

Romanian Deadlift (Dumbbell)

Hamstring Curl

Lat Pulldown

Pull-Up (Neutral Grip, Bodyweight)

Single Arm Row (Dumbbell)

Preacher Curl (Dumbbell)

Cable Crunch

tucked front lever

Back volume

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