logo
BoostcampPNG

Calisthenics Skill Speedrun

by Arvid K.

Program Description

**Calisthenics Skill Speedrun** is a transformative 16-week program designed to elevate your bodyweight training to new heights. With a commitment of just 60 minutes per session, you’ll engage in a rigorous workout schedule that combines advanced and intermediate calisthenics skills, focusing on strength, balance, and flexibility. Each week, you’ll tackle a variety of exercises like the Front Lever and Planche, ensuring progressive overload and skill mastery. Get ready to challenge your limits and achieve impressive feats of strength from the comfort of your home!

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2025 07:59
  • Last Edited
    Oct 19, 2025 08:33
Muscle Engagement
Front
Back
MuscleSet
Abs
14.3%
Lats
13.8%
Biceps
10.6%
Front Delts
10.1%
Forearms
9.6%
Triceps
8.6%
Chest
6.5%
Glutes
6%
Quadriceps
4.8%
Upper Back
4.3%
Lower Back
3.6%
Middle Delts
2.4%
Rear Delts
2.4%
Hamstrings
1.2%
Calves
1.2%
Other
0.7%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
5
3-15 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
5
3-15 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
2
60 secs
RPE 6
2
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Jefferson Curl
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
2
60 secs
RPE 6
2
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Jefferson Curl
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
2
60 secs
RPE 6
2
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Jefferson Curl
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
2
60 secs
RPE 6
2
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Jefferson Curl
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
5
3-15 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
5
3-15 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
5
3-15 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
5
3-15 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Lever
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Frontlever Pull Up
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
2
60 secs
RPE 6
2
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
3
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
45 Degree Front Raise
2
8-10 reps
RPE 10
6
Jefferson Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
2
60 secs
RPE 6
2
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
3
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
45 Degree Front Raise
2
8-10 reps
RPE 10
6
Jefferson Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
2
60 secs
RPE 6
2
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
3
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
45 Degree Front Raise
2
8-10 reps
RPE 10
6
Jefferson Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Crow Pose
2
60 secs
RPE 6
2
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
3
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
45 Degree Front Raise
2
8-10 reps
RPE 10
6
Jefferson Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
2
8-10 reps
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Planche
5
3-15 secs
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
2
8-10 reps
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
2
8-10 reps
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
2
8-10 reps
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
2
8-10 reps
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
2
8-10 reps
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
2
8-10 reps
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Planche
5
3-15 secs
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
2
8-10 reps
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
2
8-10 reps
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Planche
1
1
1
3-15 secs
3-15 secs
3-15 secs
RPE 8.5
RPE 9
RPE 10
2
Ring Dip
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
45 Degree Front Raise
2
8-10 reps
RPE 10
5
Jefferson Curl
1
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
5
3-15 secs
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
5
3-15 secs
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Planche
5
3-15 secs
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Planche
5
3-15 secs
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Lever
5
3-15 secs
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Lever
5
3-15 secs
RPE 7
Week 1
1 / 16 Weeks
Day 4
1
Crow Pose
2 Sets
60 secs
@6
2
Planche
1 Set
1 Set
1 Set
3-15 secs
3-15 secs
3-15 secs
@8.5
@9
@10
3
Ring Dip
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
45 Degree Front Raise
2 Sets
8-10 Reps
@10
6
Jefferson Curl
1 Set
10-12 Reps
@9
Day 2
1
Crow Pose
2 Sets
60 secs
@6
2
Planche
1 Set
1 Set
1 Set
3-15 secs
3-15 secs
3-15 secs
@8.5
@9
@10
3
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
45 Degree Front Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Jefferson Curl
1 Set
10-12 Reps
@9
Day 1
1
Front Lever
1 Set
1 Set
1 Set
3-15 secs
3-15 secs
3-15 secs
@8
@9
@10
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Frontlever Pull Up
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
5
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 3
1
Front Lever
1 Set
1 Set
1 Set
3-15 secs
3-15 secs
3-15 secs
@8
@9
@10
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Frontlever Pull Up
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
5
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
@9
@10