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Front Lever Program

by Vic

Program Description

Front Lever Programming

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 29, 2025 02:19
  • Last Edited
    Sep 29, 2025 02:45
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.1%
Abs
13.8%
Chest
12.3%
Glutes
11.5%
Hamstrings
10.1%
Triceps
7.4%
Front Delts
6.2%
Lats
5.3%
Lower Back
4.5%
Upper Back
4.3%
Adductors
3.3%
Biceps
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
1
1-5 reps
RPE 8
5
Front Lever Row
1
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
3
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
3
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
4
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
1
1-5 reps
RPE 8
5
Front Lever Row
1
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
1
1-5 reps
RPE 8
5
Front Lever Row
1
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
3
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
3
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
4
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
1
1-5 reps
RPE 8
5
Front Lever Row
1
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
2
8-12 reps
RPE 8
2
Pull-Up (Weighted)
2
8-12 reps
RPE 8
3
Deadlift (Barbell)
5
5 reps
70%
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
3
8-12 reps
RPE 8
2
Pull-Up (Weighted)
2
8-12 reps
RPE 8
3
Deadlift (Barbell)
5
5 reps
70%
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
3
8-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 8
3
Deadlift (Barbell)
5
5 reps
70%
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
4
8-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 8
3
Deadlift (Barbell)
5
5 reps
70%
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
4
8-12 reps
RPE 8
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8
3
Deadlift (Barbell)
5
5 reps
70%
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
2
8-12 reps
RPE 8
2
Pull-Up (Weighted)
2
8-12 reps
RPE 8
3
Deadlift (Barbell)
5
5 reps
70%
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
2
8-12 reps
RPE 8
2
Pull-Up (Weighted)
2
8-12 reps
RPE 8
3
Deadlift (Barbell)
5
5 reps
70%
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
3
8-12 reps
RPE 8
2
Pull-Up (Weighted)
2
8-12 reps
RPE 8
3
Deadlift (Barbell)
5
5 reps
70%
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
3
8-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 8
3
Deadlift (Barbell)
5
5 reps
70%
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
4
8-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 8
3
Deadlift (Barbell)
5
5 reps
70%
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
4
8-12 reps
RPE 8
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8
3
Deadlift (Barbell)
5
5 reps
70%
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
2
8-12 reps
RPE 8
2
Pull-Up (Weighted)
2
8-12 reps
RPE 8
3
Deadlift (Barbell)
5
5 reps
70%
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
3
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
3
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
4
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
1
1-5 reps
RPE 8
5
Front Lever Row
1
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
3
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
3
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
4
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
70%
4
Front Lever Pull
1
1-5 reps
RPE 8
5
Front Lever Row
1
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
70%
7
Hollow Hold
3
30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
2
8-12 reps
RPE 8
2
Pull-Up (Weighted)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
3
8-12 reps
RPE 8
2
Pull-Up (Weighted)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
3
8-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
4
8-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
4
8-12 reps
RPE 8
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
1
8-12 reps
RPE 8
2
Pull-Up (Weighted)
1
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
2
8-12 reps
RPE 8
2
Pull-Up (Weighted)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
3
8-12 reps
RPE 8
2
Pull-Up (Weighted)
2
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
3
8-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
4
8-12 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
4
8-12 reps
RPE 8
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Lever Row
1
8-12 reps
RPE 8
2
Pull-Up (Weighted)
1
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
70%
5
Reverse Nordic Curl
3
10 reps
RPE 8
6
Skin The Cat
3
6 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Tuck Front Lever
2 Sets
3-10 Reps
@8
2
Band-Assisted Front Lever
2 Sets
10-15 Reps
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
4
Front Lever Pull
1 Set
1-5 Reps
@8
5
Front Lever Row
1 Set
1-5 Reps
@8
6
Bench Press (Barbell)
3 Sets
8 Reps
70%
7
Hollow Hold
3 Sets
30 Reps
@7
Day 2
1
Front Lever Row
2 Sets
8-12 Reps
@8
2
Pull-Up (Weighted)
2 Sets
8-12 Reps
@8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
70%
5
Reverse Nordic Curl
3 Sets
10 Reps
@8
6
Skin The Cat
3 Sets
6 Reps
@8
Day 3
1
Tuck Front Lever
1 Set
3-10 Reps
@8
2
Band-Assisted Front Lever
1 Set
10-15 Reps
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
4
Front Lever Pull
2 Sets
1-5 Reps
@8
5
Front Lever Row
2 Sets
1-5 Reps
@8
6
Bench Press (Barbell)
3 Sets
8 Reps
70%
7
Hollow Hold
3 Sets
30 Reps
@7
Day 4
1
Front Lever Row
2 Sets
8-12 Reps
@8
2
Pull-Up (Weighted)
2 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
70%
5
Reverse Nordic Curl
3 Sets
10 Reps
@8
6
Skin The Cat
3 Sets
6 Reps
@8