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OAPU

by Vic
1 athletes joined

Program Description

OAPU, Front Lever, Hand Stand Hold, and other strength training

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 14, 2025 02:07
  • Last Edited
    Aug 10, 2025 02:59

Summary

Unleash your strength and master bodyweight skills with the OAPU program, a comprehensive 12-week journey designed for those ready to elevate their training. Committing just three days a week, you’ll tackle a series of intense bodyweight and weighted exercises, including the Tuck Front Lever, Wall Handstand Holds, and Pull-Ups, all aimed at building muscle and enhancing overall stability. Each session is meticulously crafted to challenge your limits while focusing on form and technique. Get ready to transform your physique and boost your performance!
Muscle Engagement
Front
Back
MuscleSet
Chest
16.5%
Triceps
14.9%
Lats
13.1%
Abs
12.3%
Upper Back
10.5%
Quadriceps
7.9%
Glutes
7.6%
Front Delts
7.1%
Biceps
3.9%
Hamstrings
3.7%
Forearms
1.6%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
4
12-15 reps
RPE 7
2
Wall Handstand Hold
2
30 reps
RPE 7
3
Wall Handstand Shoulder Taps
3
15 reps
RPE 9
4
Front Lever Row
4
8 reps
RPE 7
5
Pull-Up (Weighted)
5
5 reps
60%
6
Bench Press (Barbell)
3
8 reps
75%
7
Single Leg RDL
3
8 reps
RPE 7
8
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
4
13-16 reps
RPE 7.5
2
Wall Handstand Hold
3
35 reps
RPE 7.5
3
Wall Handstand Shoulder Taps
2
15 reps
RPE 9
4
Pull-Up (Weighted)
5
5 reps
60%
5
Front Lever Row
4
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
75%
7
Single Leg RDL
3
8 reps
RPE 7
8
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
4
12-15 reps
RPE 7
2
Wall Handstand Hold
2
30 reps
RPE 7
3
Wall Handstand Shoulder Taps
3
15 reps
RPE 9
4
Pull-Up (Weighted)
5
5 reps
60%
5
Front Lever Row
4
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
75%
7
Single Leg RDL
3
8 reps
RPE 7
8
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
4
12-15 reps
RPE 7
2
Wall Handstand Hold
2
30 reps
RPE 7
3
Wall Handstand Shoulder Taps
3
15 reps
RPE 9
4
Pull-Up (Weighted)
5
5 reps
60%
5
Front Lever Row
4
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
75%
7
Single Leg RDL
3
8 reps
RPE 7
8
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
4
12-15 reps
RPE 7
2
Wall Handstand Hold
2
30 reps
RPE 7
3
Wall Handstand Shoulder Taps
3
15 reps
RPE 9
4
Pull-Up (Weighted)
5
5 reps
60%
5
Front Lever Row
4
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
75%
7
Single Leg RDL
3
8 reps
RPE 7
8
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
4
12-15 reps
RPE 7
2
Wall Handstand Hold
2
30 reps
RPE 7
3
Wall Handstand Shoulder Taps
3
15 reps
RPE 9
4
Pull-Up (Weighted)
5
5 reps
60%
5
Front Lever Row
4
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
75%
7
Single Leg RDL
3
8 reps
RPE 7
8
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
4
12-15 reps
RPE 7
2
Wall Handstand Hold
2
30 reps
RPE 7
3
Wall Handstand Shoulder Taps
3
15 reps
RPE 9
4
Pull-Up (Weighted)
5
5 reps
60%
5
Front Lever Row
4
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
75%
7
Single Leg RDL
3
8 reps
RPE 7
8
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
4
12-15 reps
RPE 7
2
Wall Handstand Hold
2
30 reps
RPE 7
3
Wall Handstand Shoulder Taps
3
15 reps
RPE 9
4
Pull-Up (Weighted)
5
5 reps
60%
5
Front Lever Row
4
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
75%
7
Single Leg RDL
3
8 reps
RPE 7
8
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
4
12-15 reps
RPE 7
2
Wall Handstand Hold
2
30 reps
RPE 7
3
Wall Handstand Shoulder Taps
3
15 reps
RPE 9
4
Pull-Up (Weighted)
5
5 reps
60%
5
Front Lever Row
4
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
75%
7
Single Leg RDL
3
8 reps
RPE 7
8
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
4
12-15 reps
RPE 7
2
Wall Handstand Hold
2
30 reps
RPE 7
3
Wall Handstand Shoulder Taps
3
15 reps
RPE 9
4
Pull-Up (Weighted)
5
5 reps
60%
5
Front Lever Row
4
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
75%
7
Single Leg RDL
3
8 reps
RPE 7
8
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
4
12-15 reps
RPE 7
2
Wall Handstand Hold
2
30 reps
RPE 7
3
Wall Handstand Shoulder Taps
3
15 reps
RPE 9
4
Pull-Up (Weighted)
5
5 reps
60%
5
Front Lever Row
4
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
75%
7
Single Leg RDL
3
8 reps
RPE 7
8
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
4
12-15 reps
RPE 7
2
Wall Handstand Hold
2
30 reps
RPE 7
3
Wall Handstand Shoulder Taps
3
15 reps
RPE 9
4
Pull-Up (Weighted)
5
5 reps
60%
5
Front Lever Row
4
8 reps
RPE 7
6
Bench Press (Barbell)
3
8 reps
75%
7
Single Leg RDL
3
8 reps
RPE 7
8
Hollow Hold
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band-Assisted One-Arm Pull-Up (Negative)
3
3 reps
RPE 8
2
Handstand Kick-Up
1
5 mins
RPE 8
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 7
6
Pistol Squat
3
8 reps
RPE 7
7
Skin The Cat
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band-Assisted One-Arm Pull-Up (Negative)
4
2 reps
RPE 8
2
Handstand Kick-Up
4
5-8 reps
RPE 8
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 7
6
Pistol Squat
3
8 reps
RPE 7
7
Skin The Cat
3
5 reps
RPE 7
8
Reverse Plank
2
20-30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band-Assisted One-Arm Pull-Up (Negative)
3
3 reps
RPE 8
2
Handstand Kick-Up
1
5 mins
RPE 8
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 7
6
Pistol Squat
3
8 reps
RPE 7
7
Skin The Cat
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band-Assisted One-Arm Pull-Up (Negative)
3
3 reps
RPE 8
2
Handstand Kick-Up
1
5 mins
RPE 8
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 7
6
Pistol Squat
3
8 reps
RPE 7
7
Skin The Cat
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band-Assisted One-Arm Pull-Up (Negative)
3
3 reps
RPE 8
2
Handstand Kick-Up
1
5 mins
RPE 8
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 7
6
Pistol Squat
3
8 reps
RPE 7
7
Skin The Cat
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band-Assisted One-Arm Pull-Up (Negative)
3
3 reps
RPE 8
2
Handstand Kick-Up
1
5 mins
RPE 8
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 7
6
Pistol Squat
3
8 reps
RPE 7
7
Skin The Cat
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band-Assisted One-Arm Pull-Up (Negative)
3
3 reps
RPE 8
2
Handstand Kick-Up
1
5 mins
RPE 8
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 7
6
Pistol Squat
3
8 reps
RPE 7
7
Skin The Cat
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band-Assisted One-Arm Pull-Up (Negative)
3
3 reps
RPE 8
2
Handstand Kick-Up
1
5 mins
RPE 8
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 7
6
Pistol Squat
3
8 reps
RPE 7
7
Skin The Cat
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band-Assisted One-Arm Pull-Up (Negative)
3
3 reps
RPE 8
2
Handstand Kick-Up
1
5 mins
RPE 8
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 7
6
Pistol Squat
3
8 reps
RPE 7
7
Skin The Cat
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band-Assisted One-Arm Pull-Up (Negative)
3
3 reps
RPE 8
2
Handstand Kick-Up
1
5 mins
RPE 8
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 7
6
Pistol Squat
3
8 reps
RPE 7
7
Skin The Cat
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band-Assisted One-Arm Pull-Up (Negative)
3
3 reps
RPE 8
2
Handstand Kick-Up
1
5 mins
RPE 8
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 7
6
Pistol Squat
3
8 reps
RPE 7
7
Skin The Cat
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band-Assisted One-Arm Pull-Up (Negative)
3
3 reps
RPE 8
2
Handstand Kick-Up
1
5 mins
RPE 8
3
Chin-Up (Weighted)
5
5 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 7
6
Pistol Squat
3
8 reps
RPE 7
7
Skin The Cat
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Wall Negatives
4
3 reps
RPE 8
2
Front Lever Negatives
4
3-5 reps
RPE 8
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Front Lever Row
4
8 reps
RPE 8
5
Hip Thrust (Barbell)
4
10 reps
RPE 7
6
Reverse Nordic Curl
3
8 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 7
8
Suitcase Carry
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Wall Negatives
4
3 reps
RPE 8
2
Front Lever Negatives
4
3-5 reps
RPE 8
3
Front Lever Row
4
8 reps
RPE 8
4
Bench Press (Paused)
3
8 reps
RPE 8
5
Hip Thrust (Barbell)
4
10 reps
RPE 7
6
Reverse Nordic Curl
3
8 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 7
8
Suitcase Carry
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Wall Negatives
4
30 reps
RPE 8
2
Front Lever Negatives
4
3-5 reps
RPE 8
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Front Lever Row
4
8 reps
RPE 8
5
Hip Thrust (Barbell)
4
10 reps
RPE 7
6
Reverse Nordic Curl
3
8 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 7
8
Suitcase Carry
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Wall Negatives
4
30 reps
RPE 8
2
Front Lever Negatives
4
3-5 reps
RPE 8
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Front Lever Row
4
8 reps
RPE 8
5
Hip Thrust (Barbell)
4
10 reps
RPE 7
6
Reverse Nordic Curl
3
8 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 7
8
Suitcase Carry
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Wall Negatives
4
30 reps
RPE 8
2
Front Lever Negatives
4
3-5 reps
RPE 8
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Front Lever Row
4
8 reps
RPE 8
5
Hip Thrust (Barbell)
4
10 reps
RPE 7
6
Reverse Nordic Curl
3
8 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 7
8
Suitcase Carry
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Wall Negatives
4
30 reps
RPE 8
2
Front Lever Negatives
4
3-5 reps
RPE 8
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Front Lever Row
4
8 reps
RPE 8
5
Hip Thrust (Barbell)
4
10 reps
RPE 7
6
Reverse Nordic Curl
3
8 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 7
8
Suitcase Carry
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Wall Negatives
4
30 reps
RPE 8
2
Front Lever Negatives
4
3-5 reps
RPE 8
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Front Lever Row
4
8 reps
RPE 8
5
Hip Thrust (Barbell)
4
10 reps
RPE 7
6
Reverse Nordic Curl
3
8 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 7
8
Suitcase Carry
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Wall Negatives
4
30 reps
RPE 8
2
Front Lever Negatives
4
3-5 reps
RPE 8
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Front Lever Row
4
8 reps
RPE 8
5
Hip Thrust (Barbell)
4
10 reps
RPE 7
6
Reverse Nordic Curl
3
8 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 7
8
Suitcase Carry
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Wall Negatives
4
30 reps
RPE 8
2
Front Lever Negatives
4
3-5 reps
RPE 8
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Front Lever Row
4
8 reps
RPE 8
5
Hip Thrust (Barbell)
4
10 reps
RPE 7
6
Reverse Nordic Curl
3
8 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 7
8
Suitcase Carry
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Wall Negatives
4
30 reps
RPE 8
2
Front Lever Negatives
4
3-5 reps
RPE 8
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Front Lever Row
4
8 reps
RPE 8
5
Hip Thrust (Barbell)
4
10 reps
RPE 7
6
Reverse Nordic Curl
3
8 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 7
8
Suitcase Carry
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Wall Negatives
4
30 reps
RPE 8
2
Front Lever Negatives
4
3-5 reps
RPE 8
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Front Lever Row
4
8 reps
RPE 8
5
Hip Thrust (Barbell)
4
10 reps
RPE 7
6
Reverse Nordic Curl
3
8 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 7
8
Suitcase Carry
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Handstand Wall Negatives
4
30 reps
RPE 8
2
Front Lever Negatives
4
3-5 reps
RPE 8
3
Bench Press (Paused)
3
8 reps
RPE 8
4
Front Lever Row
4
8 reps
RPE 8
5
Hip Thrust (Barbell)
4
10 reps
RPE 7
6
Reverse Nordic Curl
3
8 reps
RPE 7
7
Dip (Weighted)
3
8 reps
RPE 7
8
Suitcase Carry
3
30 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Tuck Front Lever
4 Sets
12-15 Reps
@7
2
Wall Handstand Hold
2 Sets
30 Reps
@7
3
Wall Handstand Shoulder Taps
3 Sets
15 Reps
@9
4
Front Lever Row
4 Sets
8 Reps
@7
5
Pull-Up (Weighted)
5 Sets
5 Reps
60%
6
Bench Press (Barbell)
3 Sets
8 Reps
75%
7
Single Leg RDL
3 Sets
8 Reps
@7
8
Hollow Hold
3 Sets
30 Reps
@7
Day 2
1
Band-Assisted One-Arm Pull-Up (Negative)
3 Sets
3 Reps
@8
2
Handstand Kick-Up
1 Set
5 mins
@8
3
Chin-Up (Weighted)
5 Sets
5 Reps
@8
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@7
6
Pistol Squat
3 Sets
8 Reps
@7
7
Skin The Cat
3 Sets
5 Reps
@7
Day 3
1
Handstand Wall Negatives
4 Sets
3 Reps
@8
2
Front Lever Negatives
4 Sets
3-5 Reps
@8
3
Bench Press (Paused)
3 Sets
8 Reps
@8
4
Front Lever Row
4 Sets
8 Reps
@8
5
Hip Thrust (Barbell)
4 Sets
10 Reps
@7
6
Reverse Nordic Curl
3 Sets
8 Reps
@7
7
Dip (Weighted)
3 Sets
8 Reps
@7
8
Suitcase Carry
3 Sets
30 Reps
@7