Mountain GOAT-Push Climb Legs

A push pull legs program built around two days of rock climbing and subbing in barbell strength work as-well as some room for cardio, sprinting, and 1 calisthenics skill

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Week 1

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Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Dip (Weighted)

Incline Fly Press (Dumbbell)

Incline Curl (Dumbbell)

Skull Crusher

Nordic Curl

Push, Dips day 

Deadlift (Barbell)

Lat Pulldown

Wood Chop

Legs, Deadlift

To be done before or after a climb, if can’t climb do pull ups, face pulls, rows in addition to work

Push Up (Weighted)

Hammer Curl

Climb day 

Start with 5-10 mins of skill work, e.g. planche or handstand push 

Bench Press (Barbell)

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Push, bench day 

Pike Push Up

Reverse Bicep Curl (Dumbbell)

Climb

Do a sprint or broad jumps After squats but before calf raises

Squat (Barbell)

Lateral Raise (Dumbbell)

Calf Raise (Leg Press)

Pull-Up (Weighted)

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