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OAPU

by Vic

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
    Jul 21, 2025 01:40
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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
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