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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
    Oct 10, 2025 05:23

Summary

Unlock your strength with the Front Lever Program, a transformative 12-week journey designed for dedicated lifters. Committing four days a week, you'll master essential bodyweight and barbell exercises, including the Tuck Front Lever and Band-Assisted Front Lever, to build core and upper body strength. Each session combines targeted movements with progressive overload, ensuring you develop the control and power needed to achieve your front lever goals. Elevate your training and redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19%
Abs
13.4%
Chest
12.9%
Glutes
11.5%
Hamstrings
10%
Triceps
7.7%
Front Delts
6.4%
Lats
5.1%
Lower Back
4.4%
Upper Back
4.1%
Adductors
3.4%
Biceps
2.1%
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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
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
72.5%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
4
7 reps
72.5%
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)
5
5 reps
75%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
4
6 reps
75%
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)
5
5 reps
77.5%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
5
5 reps
77.5%
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)
5
4 reps
80%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
5
4 reps
80%
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
3
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
72.5%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
4
7 reps
72.5%
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)
5
5 reps
75%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
4
6 reps
75%
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)
5
5 reps
77.5%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
5
5 reps
77.5%
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)
5
4 reps
80%
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
5
4 reps
80%
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
72.5%
4
Incline Bench Press (Barbell)
3
8 reps
72.5%
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
75%
4
Incline Bench Press (Barbell)
3
7 reps
75%
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
77.5%
4
Incline Bench Press (Barbell)
3
6 reps
77.5%
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
4 reps
80%
4
Incline Bench Press (Barbell)
3
6 reps
80%
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
72.5%
4
Incline Bench Press (Barbell)
3
8 reps
72.5%
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
75%
4
Incline Bench Press (Barbell)
3
7 reps
75%
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
77.5%
4
Incline Bench Press (Barbell)
3
6 reps
77.5%
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
4 reps
80%
4
Incline Bench Press (Barbell)
3
6 reps
80%
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
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Bench Press (Barbell)
3
8 reps
70%
8
Hollow Hold
3
30 reps
RPE 7
Day 3
#
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
72.5%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Bench Press (Barbell)
3
8 reps
72.5%
8
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
3
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
75%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
3
1-5 reps
RPE 8
7
Bench Press (Barbell)
3
8 reps
75%
8
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
4
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
77.5%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
3
1-5 reps
RPE 8
7
Bench Press (Barbell)
3
8 reps
77.5%
8
Hollow Hold
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
4
10-15 reps
RPE 8
3
Squat (Barbell)
4
6 reps
80%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
4
1-5 reps
RPE 8
7
Bench Press (Barbell)
3
8 reps
80%
8
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
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Front Lever Pull
1
1-5 reps
RPE 8
6
Front Lever Row
1
1-5 reps
RPE 8
7
Bench Press (Barbell)
3
8 reps
70%
8
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
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Bench Press (Barbell)
3
8 reps
70%
8
Hollow Hold
3
30 reps
RPE 7
Day 3
#
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
72.5%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Bench Press (Barbell)
3
8 reps
72.5%
8
Hollow Hold
3
30 reps
RPE 7
Day 3
#
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
75%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Front Lever Pull
3
1-5 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Bench Press (Barbell)
3
8 reps
75%
8
Hollow Hold
3
30 reps
RPE 7
Day 3
#
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
77.5%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Front Lever Pull
4
1-5 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Bench Press (Barbell)
3
8 reps
77.5%
8
Hollow Hold
3
30 reps
RPE 7
Day 3
#
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
80%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Front Lever Pull
4
1-5 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Bench Press (Barbell)
3
8 reps
80%
8
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
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Front Lever Pull
1
1-5 reps
RPE 8
6
Front Lever Row
1
1-5 reps
RPE 8
7
Bench Press (Barbell)
3
8 reps
70%
8
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
Incline Bench Press (Barbell)
3
8 reps
70%
4
Reverse Nordic Curl
3
10 reps
RPE 8
5
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
Incline Bench Press (Barbell)
3
8 reps
72.5%
4
Reverse Nordic Curl
3
10 reps
RPE 8
5
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
Incline Bench Press (Barbell)
3
8 reps
75%
4
Reverse Nordic Curl
3
10 reps
RPE 8
5
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
Incline Bench Press (Barbell)
3
8 reps
77.5%
4
Reverse Nordic Curl
3
10 reps
RPE 8
5
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
Incline Bench Press (Barbell)
3
8 reps
80%
4
Reverse Nordic Curl
3
10 reps
RPE 8
5
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
Incline Bench Press (Barbell)
3
8 reps
70%
4
Reverse Nordic Curl
3
10 reps
RPE 8
5
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
Incline Bench Press (Barbell)
3
8 reps
70%
4
Reverse Nordic Curl
3
10 reps
RPE 8
5
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
Incline Bench Press (Barbell)
3
8 reps
72.5%
4
Reverse Nordic Curl
3
10 reps
RPE 8
5
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
Incline Bench Press (Barbell)
3
8 reps
75%
4
Reverse Nordic Curl
3
10 reps
RPE 8
5
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
Incline Bench Press (Barbell)
3
8 reps
77.5%
4
Reverse Nordic Curl
3
10 reps
RPE 8
5
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
Incline Bench Press (Barbell)
3
8 reps
80%
4
Reverse Nordic Curl
3
10 reps
RPE 8
5
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
Incline Bench Press (Barbell)
3
8 reps
70%
4
Reverse Nordic Curl
3
10 reps
RPE 8
5
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
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Front Lever Pull
2 Sets
1-5 Reps
@8
6
Front Lever Row
2 Sets
1-5 Reps
@8
7
Bench Press (Barbell)
3 Sets
8 Reps
70%
8
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
Incline Bench Press (Barbell)
3 Sets
8 Reps
70%
4
Reverse Nordic Curl
3 Sets
10 Reps
@8
5
Skin The Cat
3 Sets
6 Reps
@8