Program Description
One arm pull-up, handstand push-up, front lever, back lever. Hypertrophy
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJun 26, 2024 03:42
- Last EditedAug 17, 2024 07:11
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
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Pull-Up (Weighted)
3
2B
Overhead Press (Barbell)
3
3A
Dip (Weighted)
3
3B
360 Degree Pull
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Handstand
1
2A
Bicep Curl (Dumbbell)
3
2B
Lateral Raise (Dumbbell)
3
2C
Overhead Tricep Extension (Cable)
3
2D
Ab Wheel
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
Romanian Deadlift (Barbell)
3
3
Step-Up (Weighted)
3
4A
Seated Hamstring Curl
3
4B
Standing Calf Raise
3
Week 1
1 / 12 Weeks
Day 1
1
Handstand1 Set
2A
Pull-Up (Weighted)3 Sets
2B
Overhead Press (Barbell)3 Sets
3A
Dip (Weighted)3 Sets
3B
360 Degree Pull3 Sets
Day 2
1
Handstand1 Set
2A
Bicep Curl (Dumbbell)3 Sets
2B
Lateral Raise (Dumbbell)3 Sets
2C
Overhead Tricep Extension (Cable)3 Sets
2D
Ab Wheel3 Sets
Day 3
1
Front Squat (Barbell)3 Sets
2
Romanian Deadlift (Barbell)3 Sets
3
Step-Up (Weighted)3 Sets
4A
Seated Hamstring Curl3 Sets
4B
Standing Calf Raise3 Sets
Day 4
1
Handstand1 Set
2A
Pull-Up (Weighted)3 Sets
2B
Overhead Press (Barbell)3 Sets
3A
Dip (Weighted)3 Sets
3B
360 Degree Pull3 Sets
Day 5
1
Handstand1 Set
2A
Bicep Curl (Dumbbell)3 Sets
2B
Lateral Raise (Dumbbell)3 Sets
2C
Overhead Tricep Extension (Cable)3 Sets
2D
Ab Wheel3 Sets
Day 6
1
Front Squat (Barbell)3 Sets
2
Romanian Deadlift (Barbell)3 Sets
3
Step-Up (Weighted)3 Sets
4A
Seated Hamstring Curl3 Sets
4B
Standing Calf Raise3 Sets