ROAD TO WEIGHTED

BY MICHAEL SCHULZ
ROAD TO WEIGHTED

PROGRAM GOALS:
You want to get started with Weighted Calisthenics, but you‘re just not there yet? This
program should make you so strong that it‘s time for you to load the basics with extra
weight to get even stronger. During this program, you will multiply the rep number of
your basics, improve your technique and get your body used to a higher training vo-
lume. If you go through that, and master this program, you‘re ready to take the next
step.
To become a King Of Weighted Calisthenics.

22
ROAD TO WEIGHTED

PROGRAM COMMUNITY:

ENTER the free King of Weighted Facebook Group

NAME: Kings Of Weighted Calisthenics
Here you can share your questions, experiences and progress
to like-minded people.

All King of Weighted Videos are on YouTube and are embedded in

the ‘Members Area’ on www.kingofweighted.com.
The videos are deposited there and available for you around the
clock.

You can mark your achievements and posts on Instagram with the
hashtag: #kingofweighted and make them discoverable for me
and the community. Should you post program relevant stories, tag
my profile @micha_bln_ so I can share your stories.

For support inquiries, technical problems or general questions

that regarding the program, please contact us at support@kingof-
weighted.com

3
ROAD TO WEIGHTED
FREE MEMBERS AREA ACCESS
ADD TO CART
LOGIN/REGISTER
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YOU CAN CANCEL IT ANYTIME. ONLY THE
FIRST 3 MONTH ARE FREE.
AGREE AND PROCEED TO
CHECKOUT
TRAINING/EXERCISES
HOW CAN I CALCULATE MY 1RM? HOW
TO USE REPS IN RESERVE? TUTORIALS,
EXERCISE VIDEOS, EXPLANATIONS. ALL
HERE.
4
ENTER YOUR DATA & THE
CODE ‘PROGRAMUSER’
NUTRITION LECTURES
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HOW TO DIET? THE ANSWERS YOU CAN
FIND HERE.
ROAD TO WEIGHTED

PROGRAM STRUCTURE:
The program (macrocylce) consists of 3 training blocks (mesocycles). One me-
socycle consists of 4-6 weeks.(microcycle) One microcycle consists of 4 training
sessions. The weekly sessions are splittet up to different muscle groups. (split)

PERIODIZATION, VOLUME, FREQUENCY, INTENSITY

The program is linear periodized in the first block. Every week, the volume is in-
creased in small increments. This means the number of repetitions per week will
be larger. As soon as your body has become accustomed to a training load, we
increase it again so that your body has to adapt again. After this block, the vol-
ume drops again and new, more intense exercises will be part of the plan. This
means less reps, but heavier or more difficult exercises. After the second block
you will be introduced to slightly new training system with top and backoff sets.
This will help you to get even stronger and achieve a new level of strength. Each
muscle is trained by the following split at least twice a week and thus optimally
stimulated:

TRAININGDAYS / TRAINIG SPLIT:

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
UPPER BODY LOWER BODY REST UPPER BODY LOWER BODY REST REST

MAIN EXERCIXES:
UPPER DAYS
Block 1: Pull Ups, Dips, Rows, Push Ups
Block 2: Pull Up & Dip Variations, Front Lever Variations, HSPU Variations
Block 3: Weighted Pull Ups & Weighted Dips, Skill Variations

LOWER DAY 2
Block 1: Squats, Deadlifts, Core, Handstands
Block 2: Squats, Deadlifts, Core, Handstands
Block 3: Squats, Deadlifts, Core, Handstands

5
ROAD TO WEIGHTED

INTENSITY/ ADJUST YOUR TRAINING:

In the program we try to work towards new rep ranges and new strength goals. To be
able to do this, it is recommended to not go all in every session. So during the main
lifts until Block 3, when the intensity is given for each exercise in RIR, try to keep 1 or
2 reps left in the tank. How we increase reps and weights in the program you can see
in the following example:

W1 W2 W3 W4
PULL UPS EG.: 3-5 3-5 4-6 4-6
REPS REPS REPS REPS

ROWS EG.: 3×8 3×8 3×8 3×8

25-30kg 25-30kg 30-35kg 30-35kg

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ROAD TO WEIGHTED

THE WORKOUT TABLES:

EXERCISE SETS REPS RIR NOTES
EXERCISE 1
HINT1 5 5 3 DON‘T DO THIS

EXERCISE 2
HINT2 3 8s 3 DON‘T DO THAT

EXERCISE 3
3 5/3s 2
THIS XXX CAN HELP WITH THIS
HINT3 EXERCISE

EXERCISE 4
HINT4 3 10 TF DON‘T FORGET TO

EXERCISE 5
HINT5 3 10 1
EXERCISE 6
HINT6 3 10 1

EXERCISE - The exercise you should train

HINTS -Notes on execution, variation of the exercise
SETS - The number of sets you should perform the exercise
REPS - The number of repetitions you should do the exercise per set
RIR - The intensity of the set (Reps in reserve)
NOTES - Further notes on the exercise, the sets, execution speeds or similar.
REPS IN SECONDS - Specifies the hold time of a static exercise per set
REPS + REPS - Indicated you should do a combination of 2 exercises/variations
REPS / REPS IN SECONDS (X/Xs) - Indicates that a dynamic exercise is com-
bined with hold times in seconds.
TF - Technical Failure, this means hold a static element as long as you can with
perfect technique
XXX ISO - Describes a free to choose exercise for the muscle XXX
EMOM - Every minute on minute means you perform the exercise for the speci-
fied reps every full minute and pause until the minute is up, then repeat that as
many times as the number behind the EMOM indicates
UNILATERAL - The exercise is performed with only one extremity (arm, leg)

7
ROAD TO WEIGHTED WEEK 1

TRAINING BLOCK 1: WEEK 1/DAY 1 - UPPER 1

EXERCISE SETS REPS Notes
SCAPULA PULL UP HELPS YOU TO ACTIVATE YOUR

1S IN ACTIVE HANG 3 3+1s BACK MUSCLES & CREATE GOOD

PULL UP HABITS

PULL UPS
RETRACTION, CHIN OVER BAR 4 3-5 MAIN LIFT 1

DIPS
AT LEAST 90° 4 3-5 MAIN LIFT 2

ROWS
3 6-8
CHOOSE A ROWING VARIATION
THAT CHALLENGES YOU
FREE TO CHOOSE

PUSH UPS / BENCH

HORIZONTAL PUSH 3 6-8 CHOOSE A HORIZONTAL PUSH VA-
RIATION THAT CHALLENGES YOU

FACEPULLS
CABLE / RINGS 3 10-12 FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: WEEK 1/DAY 2 - LOWER 1

EXERCISE SETS REPS Notes
HANDSTAND KICK INTO A WALL HOLD, HOLD

KICK & HOLD AT WALL 6 2-3 SHORTLY AND REPEAT TO GET

USED TO GETTING INTO HS

SQUATS
BACKSQUAT 4 6-8 MAIN LIFT 1

LUNGES
AT LEAST 90° 4 8 UNILATERAL LEG WORK

LEG EXTENSIONS
MACHINE 3 12-15 VOLUME WORK FOR BIG QUADS

CALVES
HORIZONTAL PUSH 3 15-20 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + HOLD 3 10+10 FOR HANDSTAND AND LATER
MUSCLE UPS

8
ROAD TO WEIGHTED WEEK 1

TRAINING BLOCK 1: WEEK 1/DAY 3 - UPPER 2

EXERCISE SETS REPS Notes
DIPS
AT LEAST 90° 4 3-5 MAIN LIFT 1

CHIN UPS
SUPINATED GRIP 4 3-5 MAIN LIFT 2

OHP
BARBELL OR DB 3 6-8 LAYING THE HSPU FOUNDATION

LAT PULLS
MACHINE 3 6-8 ASSISTANCE WORK FOR PULL UPS

SUPPORT HOLD
RINGS 3 10s STABILIZING YOUR DIP, WORKING
ON SHOULDER DEPRESSION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS 3 8+8 EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 1/DAY 4 - LOWER 2

EXERCISE SETS REPS Notes
HANDSTAND KICK INTO A WALL HOLD, HOLD

KICK & HOLD AT WALL 6 2-3 SHORTLY AND REPEAT TO GET

USED TO GETTING INTO HS

DEADLIFTS
CONVETIONAL / SUMO 4 6-8 MAIN LIFT 1

BACK EXTENSIONS
AT LEAST 90° 3 8 FOCUS ON FEELING YOUR
HAMSTRINGS

LEG RAISES / TTB

3 8
TOES TO BARS IF YOU ARE
STRONG ENOUGH
HANGING

ONE LEG HIP THRUST GLUTE TRAINING FOR STRONGER

1S HOLD IN PEAK CONTRACTION 3 6+1s SQUATS & LATER SKILLS LIKE
FRONT LEVER

ABDUKTION
MACHINE 3 10 STABILIZING YOUR SQUAT BY
STRENGTHENING ABDUCTION

9
ROAD TO WEIGHTED WEEK 2

TRAINING BLOCK 1: WEEK 2/DAY 1 - UPPER 1

EXERCISE SETS REPS Notes
SCAPULA PULL UP HELPS YOU TO ACTIVATE YOUR

1S IN ACTIVE HANG 3 3+1s BACK MUSCLES & CREATE GOOD

PULL UP HABITS

PULL UPS
RETRACTION, CHIN OVER BAR 4 3-5 MAIN LIFT 1

DIPS
AT LEAST 90° 4 3-5 MAIN LIFT 2

ROWS
3 6-8
CHOOSE A ROWING ARIATION
THAT CHALLENGES YOU
FREE TO CHOOSE

PUSH UPS / BENCH

HORIZONTAL PUSH 3 6-8 CHOOSE A HORIZONTAL PUSH VA-
RIATION THAT CHALLENGES YOU

FACEPULLS
CABLE / RINGS 3 10-12 FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: WEEK 2/DAY 2 - LOWER 1

EXERCISE SETS REPS Notes
HANDSTAND KICK INTO A WALL HOLD, HOLD

KICK & HOLD AT WALL 6 2-3 SHORTLY AND REPEAT TO GET

USED TO GETTING INTO HS

SQUATS
BACKSQUAT 4 6-8 MAIN LIFT 1

LUNGES
AT LEAST 90° 4 8 UNILATERAL LEG WORK

LEG EXTENSIONS
MACHINE 3 12-15 VOLUME WORK FOR BIG QUADS

CALVES
HORIZONTAL PUSH 3 15-20 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + HOLD 3 10+10 FOR HANDSTAND AND LATER
MUSCLE UPS

10
ROAD TO WEIGHTED WEEK 2

TRAINING BLOCK 1: WEEK 2/DAY 3 - UPPER 2

EXERCISE SETS REPS Notes
DIPS
AT LEAST 90° 4 3-5 MAIN LIFT 1

CHIN UPS
SUPINATED GRIP 4 3-5 MAIN LIFT 2

OHP
BARBELL OR DB 3 6-8 LAYING THE HSPU FOUNDATION

LAT PULLS
MACHINE 3 6-8 ASSISTANCE WORK FOR PULL UPS

SUPPORT HOLD
RINGS 3 10s STABILIZING YOUR DIP, WORKING
ON SHOULDER DEPRESSION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS 3 8+8 EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 2/DAY 4 - LOWER 2

EXERCISE SETS REPS Notes
HANDSTAND KICK INTO A WALL HOLD, HOLD

KICK & HOLD AT WALL 6 2-3 SHORTLY AND REPEAT TO GET

USED TO GETTING INTO HS

DEADLIFTS
CONVETIONAL / SUMO 4 6-8 MAIN LIFT 1

BACK EXTENSIONS
AT LEAST 90° 3 8 FOCUS ON FEELING YOUR
HAMSTRINGS

LEG RAISES / TTB

3 8
TOES TO BARS IF YOU ARE
STRONG ENOUGH
HANGING

ONE LEG HIP THRUST GLUTE TRAINING FOR STRONGER

1S HOLD IN PEAK CONTRACTION 3 6+1s SQUATS & LATER SKILLS LIKE
FRONT LEVER

ABDUKTION
MACHINE 3 10 STABILIZING YOUR SQUAT BY
STRENGTHENING ABDUCTION

11
ROAD TO WEIGHTED WEEK 3

TRAINING BLOCK 1: WEEK 3/DAY 1 - UPPER 1

EXERCISE SETS REPS Notes
SCAPULA PULL UP HELPS YOU TO ACTIVATE YOUR

1S IN ACTIVE HANG 3 3+1s BACK MUSCLES & CREATE GOOD

PULL UP HABITS

PULL UPS
RETRACTION, CHIN OVER BAR 4 4-6 MAIN LIFT 1

DIPS
AT LEAST 90° 4 4-6 MAIN LIFT 2

ROWS
3 8
CHOOSE A ROWING ARIATION
THAT CHALLENGES YOU
FREE TO CHOOSE

PUSH UPS / BENCH

HORIZONTAL PUSH 3 8 CHOOSE A HORIZONTAL PUSH VA-
RIATION THAT CHALLENGES YOU

FACEPULLS
CABLE / RINGS 3 12 FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: WEEK 3/DAY 2 - LOWER 1

EXERCISE SETS REPS Notes
HANDSTAND KICK INTO A WALL HOLD, HOLD

KICK & HOLD AT WALL 6 2-3 SHORTLY AND REPEAT TO GET

USED TO GETTING INTO HS

SQUATS
BACKSQUAT 4 8 MAIN LIFT 1

LUNGES
AT LEAST 90° 4 8 UNILATERAL LEG WORK

LEG EXTENSIONS
MACHINE 3 15 VOLUME WORK FOR BIG QUADS

CALVES
HORIZONTAL PUSH 3 20 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + HOLD 3 10+10 FOR HANDSTAND AND LATER
MUSCLE UPS

12
ROAD TO WEIGHTED WEEK 3

TRAINING BLOCK 1: WEEK 3/DAY 3 - UPPER 2

EXERCISE SETS REPS Notes
DIPS
AT LEAST 90° 4 4-6 MAIN LIFT 1

CHIN UPS
SUPINATED GRIP 4 4-6 MAIN LIFT 2

OHP
BARBELL OR DB 3 8 LAYING THE HSPU FOUNDATION

LAT PULLS
MACHINE 3 8 ASSISTANCE WORK FOR PULL UPS

SUPPORT HOLD
RINGS 3 10s STABILIZING YOUR DIP, WORKING
ON SHOULDER DEPRESSION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS 3 8+8 EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 3/DAY 4 - LOWER 2

EXERCISE SETS REPS Notes
HANDSTAND KICK INTO A WALL HOLD, HOLD

KICK & HOLD AT WALL 6 2-3 SHORTLY AND REPEAT TO GET

USED TO GETTING INTO HS

DEADLIFTS
CONVETIONAL / SUMO 4 8 MAIN LIFT 1

BACK EXTENSIONS
AT LEAST 90° 3 8 FOCUS ON FEELING YOUR
HAMSTRINGS

LEG RAISES / TTB

3 8
TOES TO BARS IF YOU ARE
STRONG ENOUGH
HANGING

ONE LEG HIP THRUST GLUTE TRAINING FOR STRONGER

1S HOLD IN PEAK CONTRACTION 3 6+1s SQUATS & LATER SKILLS LIKE
FRONT LEVER

ABDUKTION
MACHINE 3 10 STABILIZING YOUR SQUAT BY
STRENGTHENING ABDUCTION

13
ROAD TO WEIGHTED WEEK 4

TRAINING BLOCK 1: WEEK 4/DAY 1 - UPPER 1

EXERCISE SETS REPS Notes
SCAPULA PULL UP HELPS YOU TO ACTIVATE YOUR

1S IN ACTIVE HANG 3 4+1s BACK MUSCLES & CREATE GOOD

PULL UP HABITS

PULL UPS
RETRACTION, CHIN OVER BAR 4 4-6 MAIN LIFT 1

DIPS
AT LEAST 90° 4 4-6 MAIN LIFT 2

ROWS
3 8
CHOOSE A ROWING ARIATION
THAT CHALLENGES YOU
FREE TO CHOOSE

PUSH UPS / BENCH

HORIZONTAL PUSH 3 8 CHOOSE A HORIZONTAL PUSH VA-
RIATION THAT CHALLENGES YOU

FACEPULLS
CABLE / RINGS 3 12 FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: WEEK 4/DAY 2 - LOWER 1

EXERCISE SETS REPS Notes
HANDSTAND KICK INTO A WALL HOLD, HOLD

KICK & HOLD AT WALL 7 2-3 SHORTLY AND REPEAT TO GET

USED TO GETTING INTO HS

SQUATS
BACKSQUAT 4 8 MAIN LIFT 1

LUNGES
AT LEAST 90° 4 8 UNILATERAL LEG WORK

LEG EXTENSIONS
MACHINE 3 15 VOLUME WORK FOR BIG QUADS

CALVES
HORIZONTAL PUSH 3 20 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + HOLD 3 10+10 FOR HANDSTAND AND LATER
MUSCLE UPS

14
ROAD TO WEIGHTED WEEK 4

TRAINING BLOCK 1: WEEK 4/DAY 3 - UPPER 2

EXERCISE SETS REPS Notes
DIPS
AT LEAST 90° 4 4-6 MAIN LIFT 1

CHIN UPS
SUPINATED GRIP 4 4-6 MAIN LIFT 2

OHP
BARBELL OR DB 3 8 LAYING THE HSPU FOUNDATION

LAT PULLS
MACHINE 3 8 ASSISTANCE WORK FOR PULL UPS

SUPPORT HOLD
RINGS 3 10s STABILIZING YOUR DIP, WORKING
ON SHOULDER DEPRESSION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS 3 8+8 EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 4/DAY 4 - LOWER 2

EXERCISE SETS REPS Notes
HANDSTAND KICK INTO A WALL HOLD, HOLD

KICK & HOLD AT WALL 7 2-3 SHORTLY AND REPEAT TO GET

USED TO GETTING INTO HS

DEADLIFTS
CONVETIONAL / SUMO 4 8 MAIN LIFT 1

BACK EXTENSIONS
AT LEAST 90° 3 8 FOCUS ON FEELING YOUR
HAMSTRINGS

LEG RAISES / TTB

3 8
TOES TO BARS IF YOU ARE
STRONG ENOUGH
HANGING

ONE LEG HIP THRUST GLUTE TRAINING FOR STRONGER

1S HOLD IN PEAK CONTRACTION 3 6+1s SQUATS & LATER SKILLS LIKE
FRONT LEVER

ABDUKTION
MACHINE 3 10 STABILIZING YOUR SQUAT BY
STRENGTHENING ABDUCTION

15
ROAD TO WEIGHTED WEEK 5

TRAINING BLOCK 1: WEEK 5/DAY 1 - UPPER 1

EXERCISE SETS REPS Notes
SCAPULA PULL UP HELPS YOU TO ACTIVATE YOUR

1S IN ACTIVE HANG 3 4+1s BACK MUSCLES & CREATE GOOD

PULL UP HABITS

PULL UPS
RETRACTION, CHIN OVER BAR 4 5-7 MAIN LIFT 1

DIPS
AT LEAST 90° 4 5-7 MAIN LIFT 2

ROWS
3 10
CHOOSE A ROWING ARIATION
THAT CHALLENGES YOU
FREE TO CHOOSE

PUSH UPS / BENCH

HORIZONTAL PUSH 3 10 CHOOSE A HORIZONTAL PUSH VA-
RIATION THAT CHALLENGES YOU

FACEPULLS
CABLE / RINGS 3 12 FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: WEEK 5/DAY 2 - LOWER 1

EXERCISE SETS REPS Notes
HANDSTAND KICK INTO A WALL HOLD, HOLD

KICK & HOLD AT WALL 7 2-3 SHORTLY AND REPEAT TO GET

USED TO GETTING INTO HS

SQUATS
BACKSQUAT 4 8 MAIN LIFT 1

LUNGES
AT LEAST 90° 4 10 UNILATERAL LEG WORK

LEG EXTENSIONS
MACHINE 3 15 VOLUME WORK FOR BIG QUADS

CALVES
HORIZONTAL PUSH 3 20 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + HOLD 3 10+10 FOR HANDSTAND AND LATER
MUSCLE UPS

16
ROAD TO WEIGHTED WEEK 5

TRAINING BLOCK 1: WEEK 5/DAY 3 - UPPER 2

EXERCISE SETS REPS Notes
DIPS
AT LEAST 90° 4 5-7 MAIN LIFT 1

CHIN UPS
SUPINATED GRIP 4 5-7 MAIN LIFT 2

OHP
BARBELL OR DB 3 10 LAYING THE HSPU FOUNDATION

LAT PULLS
MACHINE 3 10 ASSISTANCE WORK FOR PULL UPS

SUPPORT HOLD
RINGS 3 10s STABILIZING YOUR DIP, WORKING
ON SHOULDER DEPRESSION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS 3 8+8 EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 5/DAY 4 - LOWER 2

EXERCISE SETS REPS Notes
HANDSTAND KICK INTO A WALL HOLD, HOLD

KICK & HOLD AT WALL 7 2-3 SHORTLY AND REPEAT TO GET

USED TO GETTING INTO HS

DEADLIFTS
CONVETIONAL / SUMO 4 8 MAIN LIFT 1

BACK EXTENSIONS
AT LEAST 90° 3 8 FOCUS ON FEELING YOUR
HAMSTRINGS

LEG RAISES / TTB

3 8
TOES TO BARS IF YOU ARE
STRONG ENOUGH
HANGING

ONE LEG HIP THRUST GLUTE TRAINING FOR STRONGER

1S HOLD IN PEAK CONTRACTION 3 6+1s SQUATS & LATER SKILLS LIKE
FRONT LEVER

ABDUKTION
MACHINE 3 10 STABILIZING YOUR SQUAT BY
STRENGTHENING ABDUCTION

17
ROAD TO WEIGHTED WEEK 6

TRAINING BLOCK 1: WEEK 6/DAY 1 - UPPER 1

EXERCISE SETS REPS Notes
SCAPULA PULL UP HELPS YOU TO ACTIVATE YOUR

1S IN ACTIVE HANG 3 4+1s BACK MUSCLES & CREATE GOOD

PULL UP HABITS

PULL UPS
RETRACTION, CHIN OVER BAR 4 5-7 MAIN LIFT 1

DIPS
AT LEAST 90° 4 5-7 MAIN LIFT 2

ROWS
3 10
CHOOSE A ROWING ARIATION
THAT CHALLENGES YOU
FREE TO CHOOSE

PUSH UPS / BENCH

HORIZONTAL PUSH 3 10 CHOOSE A HORIZONTAL PUSH VA-
RIATION THAT CHALLENGES YOU

FACEPULLS
CABLE / RINGS 3 12 FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: WEEK 6/DAY 2 - LOWER 1

EXERCISE SETS REPS Notes
HANDSTAND KICK INTO A WALL HOLD, HOLD

KICK & HOLD AT WALL 7 2-3 SHORTLY AND REPEAT TO GET

USED TO GETTING INTO HS

SQUATS
BACKSQUAT 4 8 MAIN LIFT 1

LUNGES
AT LEAST 90° 4 10 UNILATERAL LEG WORK

LEG EXTENSIONS
MACHINE 3 15 VOLUME WORK FOR BIG QUADS

CALVES
HORIZONTAL PUSH 3 20 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + HOLD 3 10+10 FOR HANDSTAND AND LATER
MUSCLE UPS

18
ROAD TO WEIGHTED WEEK 6

TRAINING BLOCK 1: WEEK 6/DAY 3 - UPPER 2

EXERCISE SETS REPS Notes
DIPS
AT LEAST 90° 4 5-7 MAIN LIFT 1

CHIN UPS
SUPINATED GRIP 4 5-7 MAIN LIFT 2

OHP
BARBELL OR DB 3 10 LAYING THE HSPU FOUNDATION

LAT PULLS
MACHINE 3 10 ASSISTANCE WORK FOR PULL UPS

SUPPORT HOLD
RINGS 3 10s STABILIZING YOUR DIP, WORKING
ON SHOULDER DEPRESSION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS 3 8+8 EXERCISE FREE TO CHOOSE

TRAINING BLOCK 1: WEEK 6/DAY 4 - LOWER 2

EXERCISE SETS REPS Notes
HANDSTAND KICK INTO A WALL HOLD, HOLD

KICK & HOLD AT WALL 7 2-3 SHORTLY AND REPEAT TO GET

USED TO GETTING INTO HS

DEADLIFTS
CONVETIONAL / SUMO 4 8 MAIN LIFT 1

BACK EXTENSIONS
AT LEAST 90° 3 8 FOCUS ON FEELING YOUR
HAMSTRINGS

LEG RAISES / TTB

3 8
TOES TO BARS IF YOU ARE
STRONG ENOUGH
HANGING

ONE LEG HIP THRUST GLUTE TRAINING FOR STRONGER

1S HOLD IN PEAK CONTRACTION 3 6+1s SQUATS & LATER SKILLS LIKE
FRONT LEVER

ABDUKTION
MACHINE 3 10 STABILIZING YOUR SQUAT BY
STRENGTHENING ABDUCTION

19
ROAD TO WEIGHTED DELOAD WEEK

TRAINING BLOCK 1: DELOAD WEEK DAY 1

EXERCISE SETS REPS Notes
SCAPULA PULL UP HELPS YOU TO ACTIVATE YOUR

1S IN ACTIVE HANG 3 4+1s BACK MUSCLES & CREATE GOOD

PULL UP HABITS

PULL UPS
RETRACTION, CHIN OVER BAR 4 4 KEEP 3 REPS IN RESERVE

DIPS
AT LEAST 90° 4 4 KEEP 3 REPS IN RESERVE

ROWS
FREE TO CHOOSE 3 8 KEEP 3 REPS IN RESERVE

PUSH UPS / BENCH

HORIZONTAL PUSH 3 10 KEEP 3 REPS IN RESERVE

FACEPULLS
CABLE / RINGS 3 12 FOCUS ON EXTERNAL ROTATION

TRAINING BLOCK 1: DELOAD WEEK DAY 2

EXERCISE SETS REPS Notes
HANDSTAND KICK INTO A WALL HOLD, HOLD

KICK & HOLD AT WALL 7 2-3 SHORTLY AND REPEAT TO GET

USED TO GETTING INTO HS

SQUATS
CONVETIONAL / SUMO 4 6 KEEP 3 REPS IN RESERVE

DEADLIFTS
AT LEAST 90° 4 5 KEEP 3 REPS IN RESERVE

LEG EXTENSIONS
HANGING 3 15 KEEP 3 REPS IN RESERVE

LEG CURLS
TRX OR RINGS / MACHINE 15 REPS 3 6-8 KEEP 3 REPS IN RESERVE

KNEE RAISES
HANGING 3 10 KNEES TO CHEST

20
ROAD TO WEIGHTED WEEK 7

TRAINING BLOCK 2: WEEK 7/DAY 1 - UPPER 1

EXERCISE SETS REPS Notes
EXPLOSIVE PULL UPS
PULL AS FAST AS POSSIBLE 3 2
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS

PULL UPS
RETRACTION, CHIN OVER BAR 2 5 LOWER VOLUME AFTER EXPLOSIVE
PULLS

TEMPO DIPS
010 TEMPO 4 5 1 SECOND PAUSE AT 90°

FRONT LEVER RAISE

5 2
SLOWLY GETTING INTO FRONT
LEVER TRAINING
TUCK LEGS AS MUCH AS NEEDED

PUSH UPS / BENCH

HORIZONTAL PUSH 3 10 CHOOSE A HORIZONTAL PUSH VA-
RIATION THAT CHALLENGES YOU

REVERSE FLYS
CABLE / RINGS / DB 3 10 REAR DELT WORK

TRAINING BLOCK 2: WEEK 7/DAY 2 - LOWER 1

EXERCISE SETS REPS Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL 8 1 ASS TO WALL

SQUATS
BACKSQUAT 4 6 INCREASING THE WEIGHT,
DECREASING THE REPS

SPLIT SQUATS THE BIGGER YOUR STEP IS, THE

BULGARIAN VERSION 3 12 LESS QUAD AND MORE HIP DOMI-
NANT IT GETS

LEG EXTENSIONS COLLECTING VOLUME THAT GOT

MACHINE 3 20 LOST ON THE MAIN LIFTS DUE TO

HIGHER INTENSITIES

CALVE RAISES
SEATED / STANDING 3 20
HOLLOW BODY COMBO
SWING+CRUNCH+HOLD 3 10+10+10 ADDING CRUNCHES TO THE SET

21
ROAD TO WEIGHTED WEEK 7

TRAINING BLOCK 2: WEEK 7/DAY 3 - UPPER 2

EXERCISE SETS REPS Notes
DIPS, BANDED
DIP AGAINST RESISTANCE BAND 4 4
STRENGTHENING THE UPPER
PART OF THE DIPS

GIRONDA PULL UPS NEUTRAL GRIP, PULL AS HIGH AS

RETRACTION, CHEST TO BAR 4 3 POSSIBLE WITHOUT LOOSING
RETRACTION

OHP
BARBELL / DB 4 6 HIGHER LOADS, LESS REPS

LAT PULLS
MACHINE 3 10 COLLECTING VOLUME

SUPPORT HOLD, RTO

RING TURN OUT 3 10-15s SUPINATE YOUR WRISTS

BICEPS TRICEPS ISO

SUPERSET 3 10+10 EXERCISES FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 7/DAY 4 - LOWER 2

EXERCISE SETS REPS Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL 8 1 ASS TO WALL

RDL
BARBELL / DB 4 6 STIFF LEGS, NO DEADSTOP

LEG PRESS
WIDE STAND 3 12 WIDE STAND TO HIT GLUTES &
ADDUCTORS

ONE LEG HIP THRUSTS

MACHINE / BARBELL 3 8+1s
ABS WHEEL STAY HOLLOW THE WHOLE TIME.
OR RING ROLL OUT 3 6-8 NO HOLLOW BACK, HOLLOW
BODY!

LOADED CARRIES
WEIGHT IN ONLY 1 ARM 3 20m LATERAL ABS WORK, STABILITY
WORK

22
ROAD TO WEIGHTED WEEK 8

TRAINING BLOCK 2: WEEK 8/DAY 1 - UPPER 1

EXERCISE SETS REPS Notes
EXPLOSIVE PULL UPS
PULL AS FAST AS POSSIBLE 3 2
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS

PULL UPS
RETRACTION, CHIN OVER BAR 2 5 LOWER VOLUME AFTER EXPLOSIVE
PULLS

TEMPO DIPS
010 TEMPO 4 5 1 SECOND PAUSE AT 90°

FRONT LEVER RAISE

5 2
SLOWLY GETTING INTO FRONT
LEVER TRAINING
TUCK LEGS AS MUCH AS NEEDED

PUSH UPS / BENCH

HORIZONTAL PUSH 3 10 CHOOSE A HORIZONTAL PUSH VA-
RIATION THAT CHALLENGES YOU

REVERSE FLYS
CABLE / RINGS / DB 3 10 REAR DELT WORK

TRAINING BLOCK 2: WEEK 8/DAY 2 - LOWER 1

EXERCISE SETS REPS Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL 8 1 ASS TO WALL

SQUATS
BACKSQUAT 4 6 INCREASING THE WEIGHT,
DECREASING THE REPS

SPLIT SQUATS THE BIGGER YOUR STEP IS, THE

BULGARIAN VERSION 3 12 LESS QUAD AND MORE HIP DOMI-
NANT IT GETS

LEG EXTENSIONS COLLECTING VOLUME THAT GOT

MACHINE 3 20 LOST ON THE MAIN LIFTS DUE TO

HIGHER INTENSITIES

CALVE RAISES
SEATED / STANDING 3 20
HOLLOW BODY COMBO
SWING+CRUNCH+HOLD 3 10+10+10 ADDING CRUNCHES TO THE SET

23
ROAD TO WEIGHTED WEEK 8

TRAINING BLOCK 2: WEEK 8/DAY 3 - UPPER 2

EXERCISE SETS REPS Notes
DIPS, BANDED
DIP AGAINST RESISTANCE BAND 4 4
STRENGTHENING THE UPPER
PART OF THE DIPS

GIRONDA PULL UPS NEUTRAL GRIP, PULL AS HIGH AS

RETRACTION, CHEST TO BAR 4 3 POSSIBLE WITHOUT LOOSING
RETRACTION

OHP
BARBELL / DB 4 6 HIGHER LOADS, LESS REPS

LAT PULLS
MACHINE 3 10 COLLECTING VOLUME

SUPPORT HOLD, RTO

RING TURN OUT 3 10-15s SUPINATE YOUR WRISTS

BICEPS TRICEPS ISO

SUPERSET 3 10+10 EXERCISES FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 8/DAY 4 - LOWER 2

EXERCISE SETS REPS Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL 8 1 ASS TO WALL

RDL
BARBELL / DB 4 6 STIFF LEGS, NO DEADSTOP

LEG PRESS
WIDE STAND 3 12 WIDE STAND TO HIT GLUTES &
ADDUCTORS

ONE LEG HIP THRUSTS

MACHINE / BARBELL 3 8+1s
ABS WHEEL STAY HOLLOW THE WHOLE TIME.
OR RING ROLL OUT 3 6-8 NO HOLLOW BACK, HOLLOW
BODY!

LOADED CARRIES
WEIGHT IN ONLY 1 ARM 3 20m LATERAL ABS WORK, STABILITY
WORK

24
ROAD TO WEIGHTED WEEK 9

TRAINING BLOCK 2: WEEK 9/DAY 1 - UPPER 1

EXERCISE SETS REPS Notes
EXPLOSIVE PULL UPS
PULL AS FAST AS POSSIBLE 3 2
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS

PULL UPS
RETRACTION, CHIN OVER BAR 2 5 LOWER VOLUME AFTER EXPLOSIVE
PULLS

TEMPO DIPS
020 TEMPO 4 4 1 SECOND PAUSE AT 90°

FRONT LEVER RAISE

6 2
SLOWLY GETTING INTO FRONT
LEVER TRAINING
TUCK LEGS AS MUCH AS NEEDED

PUSH UPS / BENCH

HORIZONTAL PUSH 3 10 CHOOSE A HORIZONTAL PUSH VA-
RIATION THAT CHALLENGES YOU

REVERSE FLYS
CABLE / RINGS / DB 3 10 REAR DELT WORK

TRAINING BLOCK 2: WEEK 9/DAY 2 - LOWER 1

EXERCISE SETS REPS Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL 8 1 ASS TO WALL

SQUATS
BACKSQUAT 4 5 INCREASING THE WEIGHT,
DECREASING THE REPS

SPLIT SQUATS THE BIGGER YOUR STEP IS, THE

BULGARIAN VERSION 3 12 LESS QUAD AND MORE HIP DOMI-
NANT IT GETS

LEG EXTENSIONS COLLECTING VOLUME THAT GOT

MACHINE 3 20 LOST ON THE MAIN LIFTS DUE TO

HIGHER INTENSITIES

CALVE RAISES
SEATED / STANDING 3 20
HOLLOW BODY COMBO
SWING+CRUNCH+HOLD 3 10+10+10 ADDING CRUNCHES TO THE SET

25
ROAD TO WEIGHTED WEEK 9

TRAINING BLOCK 2: WEEK 9/DAY 3 - UPPER 2

EXERCISE SETS REPS Notes
DIPS, BANDED
DIP AGAINST RESISTANCE BAND 4 3
ADD WEIGHT OR STRONGER
RESISTANCE BAND

GIRONDA PULL UPS NEUTRAL GRIP, PULL AS HIGH AS

RETRACTION, CHEST TO BAR 4 3 POSSIBLE WITHOUT LOOSING
RETRACTION

OHP
BARBELL / DB 4 5 HIGHER LOADS, LESS REPS

LAT PULLS
MACHINE 3 10 COLLECTING VOLUME

SUPPORT HOLD, RTO

RING TURN OUT 3 10-15s SUPINATE YOUR WRISTS

BICEPS TRICEPS ISO

SUPERSET 3 10+10 EXERCISES FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 9/DAY 4 - LOWER 2

EXERCISE SETS REPS Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL 8 1 ASS TO WALL

RDL
BARBELL / DB 4 5 STIFF LEGS, NO DEADSTOP

LEG PRESS
WIDE STAND 3 12 WIDE STAND TO HIT GLUTES &
ADDUCTORS

ONE LEG HIP THRUSTS

MACHINE / BARBELL 3 8+1s
ABS WHEEL STAY HOLLOW THE WHOLE TIME.
OR RING ROLL OUT 3 6-8 NO HOLLOW BACK, HOLLOW
BODY!

LOADED CARRIES
WEIGHT IN ONLY 1 ARM 3 20m LATERAL ABS WORK, STABILITY
WORK

26
ROAD TO WEIGHTED WEEK 10

TRAINING BLOCK 2: WEEK 10/DAY 1 - UPPER 1

EXERCISE SETS REPS Notes
EXPLOSIVE PULL UPS
PULL AS FAST AS POSSIBLE 3 2
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS

PULL UPS
RETRACTION, CHIN OVER BAR 2 5 LOWER VOLUME AFTER EXPLOSIVE
PULLS

TEMPO DIPS
020 TEMPO 4 4 1 SECOND PAUSE AT 90°

FRONT LEVER RAISE

6 2
SLOWLY GETTING INTO FRONT
LEVER TRAINING
TUCK LEGS AS MUCH AS NEEDED

PUSH UPS / BENCH

HORIZONTAL PUSH 3 10 CHOOSE A HORIZONTAL PUSH VA-
RIATION THAT CHALLENGES YOU

REVERSE FLYS
CABLE / RINGS / DB 3 10 REAR DELT WORK

TRAINING BLOCK 2: WEEK 10/DAY 2 - LOWER 1

EXERCISE SETS REPS Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL 8 1 ASS TO WALL

SQUATS
BACKSQUAT 4 5 INCREASING THE WEIGHT,
DECREASING THE REPS

SPLIT SQUATS THE BIGGER YOUR STEP IS, THE

BULGARIAN VERSION 3 12 LESS QUAD AND MORE HIP DOMI-
NANT IT GETS

LEG EXTENSIONS COLLECTING VOLUME THAT GOT

MACHINE 3 20 LOST ON THE MAIN LIFTS DUE TO

HIGHER INTENSITIES

CALVE RAISES
SEATED / STANDING 3 20
HOLLOW BODY COMBO
SWING+CRUNCH+HOLD 3 10+10+10 ADDING CRUNCHES TO THE SET

27
ROAD TO WEIGHTED WEEK 10

TRAINING BLOCK 2: WEEK 10/DAY 3 - UPPER 2

EXERCISE SETS REPS Notes
DIPS, BANDED
DIP AGAINST RESISTANCE BAND 4 3
ADD WEIGHT OR STRONGER
RESISTANCE BAND

GIRONDA PULL UPS NEUTRAL GRIP, PULL AS HIGH AS

RETRACTION, CHEST TO BAR 4 3 POSSIBLE WITHOUT LOOSING
RETRACTION

OHP
BARBELL / DB 4 5 HIGHER LOADS, LESS REPS

LAT PULLS
MACHINE 3 10 COLLECTING VOLUME

SUPPORT HOLD, RTO

RING TURN OUT 3 10-15s SUPINATE YOUR WRISTS

BICEPS TRICEPS ISO

SUPERSET 3 10+10 EXERCISES FREE TO CHOOSE

TRAINING BLOCK 2: WEEK 10/DAY 4 - LOWER 2

EXERCISE SETS REPS Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL 8 1 ASS TO WALL

RDL
BARBELL / DB 4 5 STIFF LEGS, NO DEADSTOP

LEG PRESS
WIDE STAND 3 12 WIDE STAND TO HIT GLUTES &
ADDUCTORS

ONE LEG HIP THRUSTS

MACHINE / BARBELL 3 8+1s
ABS WHEEL STAY HOLLOW THE WHOLE TIME.
OR RING ROLL OUT 3 6-8 NO HOLLOW BACK, HOLLOW
BODY!

LOADED CARRIES
WEIGHT IN ONLY 1 ARM 3 20m LATERAL ABS WORK, STABILITY
WORK

28
ROAD TO WEIGHTED DELOAD WEEK

TRAINING BLOCK 2: DELOAD DAY 1

EXERCISE SETS REPS Notes
EXPLOSIVE PULL UPS
PULL AS FAST AS POSSIBLE 3 2
PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS

PULL UPS
RETRACTION, CHIN OVER BAR 2 4 LOWER VOLUME AFTER EXPLOSIVE
PULLS, KEEP 3 REPS IN RESERVE

TEMPO DIPS
020 TEMPO 3 3-4 2 SECOND PAUSE AT 90°, KEEP 3
REPS IN RESERVE

FRONT LEVER RAISE

5 2
SLOWLY GETTING INTO FRONT
LEVER TRAINING
TUCK LEGS AS MUCH AS NEEDED

PUSH UPS / BENCH

HORIZONTAL PUSH 3 8 CHOOSE A HORIZONTAL PUSH VA-
RIATION THAT CHALLENGES YOU

REVERSE FLYS
CABLE / RINGS / DB 3 8 REAR DELT WORK

TRAINING BLOCK 2: DELOAD DAY 2

EXERCISE SETS REPS Notes
HANDSTAND, ONE LEG
ONE LEG TOUCHES WALL 8 1 ASS TO WALL

SQUATS
BACKSQUAT 4 5 KEEP 3 REPS IN RESERVE

SPLIT SQUATS
BULGARIAN VERSION 3 8 KEEP 3 REPS IN RESERVE

RDL
DB/BARBELL 3 8 KEEP 3 REPS IN RESERVE

CALVE RAISES
SEATED / STANDING 3 20
HOLLOW BODY COMBO
SWING+CRUNCH+HOLD 3 10+10+10 ADDING CRUNCHES TO THE SET

29
ROAD TO WEIGHTED WEEK 11

TRAINING BLOCK 3: WEEK 11/DAY 1 - UPPER 1

EXERCISE SETS REPS RIR Notes
PULL UPS
WEIGHTED 1 3 2 ADJUST WEIGHT TO RIR

PULL UPS
BODYWEIGHT / WEIGHTED 3 6 1 LIGHTER BACKOFF SETS

DIPS
WEIGHTED 1 3 2 ADJUST WEIGHT TO RIR

DIPS
BODYWEIGHT / WEIGHTED 3 6 1 LIGHTER BACKOFF SETS

FRONT LEVER HOLD ADJUST YOUR LEVER TO BE ABLE

FREE HOLD, TUCKED 5 5s 2s TO HOLD THE FL FOR ABOUT 7S

(5S + 2S IN RESERVE)

PUSH UPS / BENCH

HORIZONTAL PUSH EXERCISE 3 10 2 CHEST VOLUME WORK

FACEPULLS
3 12 2
EXTERNAL ROTATION WORK.
KEEPS THE SHOULDER HEALTHY
CABLE, RINGS

TRAINING BLOCK 3: WEEK 11/DAY 2 - LOWER 1

EXERCISE SETS REPS RIR Notes
HANDSTAND ATTEMPTS
FREE STAND 10 1
FIRST TIME TRYING TO HOLD THE
HS TOTALLY FREE

TEMPO SQUATS
020 TEMPO 3 3 3 2S PAUSE IN THE DEEPEST
POSITION

SQUATS BACKOFF
BACKSQUAT 2 8 2 REGULAR SQUAT, BACKOFF SETS

LUNGES
DB, BARBELL... 3 8 2 UNILATERAL LEG WORK

CALVES
SEATED / STANDING 3 15 1
JACKKNIFES
3 8 2
TRY TO DO THE ECCENTRIC AS
SLOW AS POSSIBLE
SLOW ECCENTRIC

30
ROAD TO WEIGHTED WEEK 11

TRAINING BLOCK 3: WEEK 11/DAY 3 - UPPER 2

EXERCISE SETS REPS RIR Notes
TEMPO DIPS
020 TEMPO 4 4-5 2
TO BUILD UP STRENGTH IN
BOTTOM POSITION

HIGH PULL UPS

GOAL: CHEST OVER BAR 3 2 2-3 MUSCLE UP PREPARATION

CHIN UPS
BW / WEIGHTED 2 6 2 RETRACTION!

HSPU PROGRESSION ELEVATED PIKE PUSH UPS WITH

FIT PRORESSION TO RIR 1 3 3 A DEFICIT, WALL ASSISTED HSPU,

HSPU NEGATIVES ARE POSSIBLE

OHP
BACKOFF 3 5 2 REGULAR OHP TO SUPPORT
OVERHEAD STRENGTH

LAT PULLS
MACHINE 3 8 2 ASSISTANCE WORK FOR PULL UPS

BICEPS TRICEPS ISO

SUPERSET 3 8+8 2

TRAINING BLOCK 3: WEEK 11/DAY 4 - LOWER 2

EXERCISE SETS REPS RIR Notes
HANDSTAND ATTEMPTS
FREE STAND 10 1
DEADLIFTS
CONVENTIONAL / SUMO 4 5 3 FIT WEIGHT TO RIR

LEG PRESS WIDE STANCE AGAIN TO HIT

WIDE STAND 3 8 2 THE LEG DIFFERENT THEN ON

LOWER 1

GOOD MORNINGS BASICALLY A STANDING BACK

BARBELL 3 6 2 EXTENSION. KEEP YOUR SPINE

NEUTRAL AND FOCUS ON HAMS-
TRINGS

ABDUKTION
SEATED / STANDING 3 15 2
TOES TO BAR
AS LESS KIPPING AS POSSIBLR 3 6 2
LATERAL CRUNCH DUMBBELL IN ONE HAND THEN

STANDING WITH DB 3 10 2 BEND OVER TO ONE SIDE AND

REPEAT

31
ROAD TO WEIGHTED WEEK 12

TRAINING BLOCK 3: WEEK 12/DAY 1 - UPPER 1

EXERCISE SETS REPS RIR Notes
PULL UPS
WEIGHTED 1 3 2 ADJUST WEIGHT TO RIR

PULL UPS
BODYWEIGHT / WEIGHTED 3 6 1 LIGHTER BACKOFF SETS

DIPS
WEIGHTED 1 3 2 ADJUST WEIGHT TO RIR

DIPS
BODYWEIGHT / WEIGHTED 3 6 1 LIGHTER BACKOFF SETS

FRONT LEVER HOLD ADJUST YOUR LEVER TO BE ABLE

FREE HOLD, TUCKED 5 5s 2s TO HOLD THE FL FOR ABOUT 7S

(5S + 2S IN RESERVE)

PUSH UPS / BENCH

HORIZONTAL PUSH EXERCISE 3 10 2 CHEST VOLUME WORK

FACEPULLS
3 12 2
EXTERNAL ROTATION WORK.
KEEPS THE SHOULDER HEALTHY
CABLE, RINGS

TRAINING BLOCK 3: WEEK 12/DAY 2 - LOWER 1

EXERCISE SETS REPS RIR Notes
HANDSTAND ATTEMPTS
FREE STAND 10 1
FIRST TIME TRYING TO HOLD THE
HS TOTALLY FREE

TEMPO SQUATS
020 TEMPO 3 3 3 2S PAUSE IN THE DEEPEST
POSITION

SQUATS BACKOFF
BACKSQUAT 2 8 2 REGULAR SQUAT, BACKOFF SETS

LUNGES
DB, BARBELL... 3 8 2 UNILATERAL LEG WORK

CALVES
SEATED / STANDING 3 15 1
JACKKNIFES
3 8 2
TRY TO DO THE ECCENTRIC AS
SLOW AS POSSIBLE
SLOW ECCENTRIC

32
ROAD TO WEIGHTED WEEK 12

TRAINING BLOCK 3: WEEK 12/DAY 3 - UPPER 2

EXERCISE SETS REPS RIR Notes
TEMPO DIPS
020 TEMPO 4 4-5 2
TO BUILD UP STRENGTH IN
BOTTOM POSITION

HIGH PULL UPS

GOAL: CHEST OVER BAR 3 2 2-3 MUSCLE UP PREPARATION

CHIN UPS
BW / WEIGHTED 2 6 2 RETRACTION!

HSPU PROGRESSION ELEVATED PIKE PUSH UPS WITH

FIT PRORESSION TO RIR 1 3 3 A DEFICIT, WALL ASSISTED HSPU,

HSPU NEGATIVES ARE POSSIBLE

OHP
BACKOFF 3 5 2 REGULAR OHP TO SUPPORT
OVERHEAD STRENGTH

LAT PULLS
MACHINE 3 8 2 ASSISTANCE WORK FOR PULL UPS

BICEPS TRICEPS ISO

SUPERSET 3 8+8 2

TRAINING BLOCK 3: WEEK 12/DAY 4 - LOWER 2

EXERCISE SETS REPS RIR Notes
HANDSTAND ATTEMPTS
FREE STAND 10 1
DEADLIFTS
CONVENTIONAL / SUMO 4 5 3 FIT WEIGHT TO RIR

LEG PRESS WIDE STANCE AGAIN TO HIT

WIDE STAND 3 8 2 THE LEG DIFFERENT THEN ON

LOWER 1

GOOD MORNINGS BASICALLY A STANDING BACK

BARBELL 3 6 2 EXTENSION. KEEP YOUR SPINE

NEUTRAL AND FOCUS ON HAMS-
TRINGS

ABDUKTION
SEATED / STANDING 3 15 2
TOES TO BAR
AS LESS KIPPING AS POSSIBLR 3 6 2
LATERAL CRUNCH DUMBBELL IN ONE HAND THEN

STANDING WITH DB 3 10 2 BEND OVER TO ONE SIDE AND

REPEAT

33
ROAD TO WEIGHTED WEEK 13

TRAINING BLOCK 3: WEEK 13/DAY 1 - UPPER 1

EXERCISE SETS REPS RIR Notes
PULL UPS
WEIGHTED 1 3 3 ADJUST WEIGHT TO RIR

PULL UPS
BODYWEIGHT / WEIGHTED 3 7 1 LIGHTER BACKOFF SETS

DIPS
WEIGHTED 1 3 3 ADJUST WEIGHT TO RIR

DIPS
BODYWEIGHT / WEIGHTED 3 7 1 LIGHTER BACKOFF SETS

FRONT LEVER HOLD ADJUST YOUR LEVER TO BE ABLE

FREE HOLD, TUCKED 5 5s 2s TO HOLD THE FL FOR ABOUT 7S

(5S + 2S IN RESERVE)

PUSH UPS / BENCH

HORIZONTAL PUSH EXERCISE 3 10 2 CHEST VOLUME WORK

FACEPULLS
3 12 2
EXTERNAL ROTATION WORK.
KEEPS THE SHOULDER HEALTHY
CABLE, RINGS

TRAINING BLOCK 3: WEEK 13/DAY 2 - LOWER 1

EXERCISE SETS REPS RIR Notes
HANDSTAND ATTEMPTS
FREE STAND 10 1
FIRST TIME TRYING TO HOLD THE
HS TOTALLY FREE

TEMPO SQUATS
020 TEMPO 3 3 2 2S PAUSE IN THE DEEPEST
POSITION

SQUATS BACKOFF
BACKSQUAT 2 8 2 REGULAR SQUAT, BACKOFF SETS

LUNGES
DB, BARBELL... 3 8 2 UNILATERAL LEG WORK

CALVES
SEATED / STANDING 3 15 1
JACKKNIFES
3 8 2
TRY TO DO THE ECCENTRIC AS
SLOW AS POSSIBLE
SLOW ECCENTRIC

34
ROAD TO WEIGHTED WEEK 13

TRAINING BLOCK 3: WEEK 13/DAY 3 - UPPER 2

EXERCISE SETS REPS RIR Notes
TEMPO DIPS
020 TEMPO 4 4-5 2
TO BUILD UP STRENGTH IN
BOTTOM POSITION

HIGH PULL UPS

GOAL: CHEST OVER BAR 4 2 2-3 MUSCLE UP PREPARATION

CHIN UPS
BW / WEIGHTED 2 6 2 RETRACTION!

HSPU PROGRESSION ELEVATED PIKE PUSH UPS WITH

FIT PRORESSION TO RIR 1 3 2 A DEFICIT, WALL ASSISTED HSPU,

HSPU NEGATIVES ARE POSSIBLE

OHP
BACKOFF 3 5 2 REGULAR OHP TO SUPPORT
OVERHEAD STRENGTH

LAT PULLS
MACHINE 3 8 2 ASSISTANCE WORK FOR PULL UPS

BICEPS TRICEPS ISO

SUPERSET 3 8+8 2

TRAINING BLOCK 3: WEEK 13/DAY 4 - LOWER 2

EXERCISE SETS REPS RIR Notes
HANDSTAND ATTEMPTS
FREE STAND 10 1
DEADLIFTS
CONVENTIONAL / SUMO 4 5 2 FIT WEIGHT TO RIR

LEG PRESS WIDE STANCE AGAIN TO HIT

WIDE STAND 3 8 2 THE LEG DIFFERENT THEN ON

LOWER 1

GOOD MORNINGS BASICALLY A STANDING BACK

BARBELL 3 6 2 EXTENSION. KEEP YOUR SPINE

NEUTRAL AND FOCUS ON HAMS-
TRINGS

ABDUKTION
SEATED / STANDING 3 15 2
TOES TO BAR
AS LESS KIPPING AS POSSIBLR 3 6 2
LATERAL CRUNCH DUMBBELL IN ONE HAND THEN

STANDING WITH DB 3 10 2 BEND OVER TO ONE SIDE AND

REPEAT

35
ROAD TO WEIGHTED WEEK 14

TRAINING BLOCK 3: WEEK 14/DAY 1 - UPPER 1

EXERCISE SETS REPS RIR Notes
PULL UPS
WEIGHTED 1 3 3 ADJUST WEIGHT TO RIR

PULL UPS
BODYWEIGHT / WEIGHTED 3 max 0 LIGHTER BACKOFF SETS

DIPS
WEIGHTED 1 3 3 ADJUST WEIGHT TO RIR

DIPS
BODYWEIGHT / WEIGHTED 3 max 0 LIGHTER BACKOFF SETS

FRONT LEVER HOLD ADJUST YOUR LEVER TO BE ABLE

FREE HOLD, TUCKED 5 5s 2s TO HOLD THE FL FOR ABOUT 7S

(5S + 2S IN RESERVE)

PUSH UPS / BENCH

HORIZONTAL PUSH EXERCISE 3 10 2 CHEST VOLUME WORK

FACEPULLS
3 12 2
EXTERNAL ROTATION WORK.
KEEPS THE SHOULDER HEALTHY
CABLE, RINGS

TRAINING BLOCK 3: WEEK 14/DAY 2 - LOWER 1

EXERCISE SETS REPS RIR Notes
HANDSTAND ATTEMPTS
FREE STAND 10 1
FIRST TIME TRYING TO HOLD THE
HS TOTALLY FREE

TEMPO SQUATS
020 TEMPO 3 3 1 2S PAUSE IN THE DEEPEST
POSITION

SQUATS BACKOFF
BACKSQUAT 2 8 2 REGULAR SQUAT, BACKOFF SETS

LUNGES
DB, BARBELL... 3 8 2 UNILATERAL LEG WORK

CALVES
SEATED / STANDING 3 15 1
JACKKNIFES
3 8 2
TRY TO DO THE ECCENTRIC AS
SLOW AS POSSIBLE
SLOW ECCENTRIC

36
ROAD TO WEIGHTED WEEK 14

TRAINING BLOCK 3: WEEK 14/DAY 3 - UPPER 2

EXERCISE SETS REPS RIR Notes
TEMPO DIPS
020 TEMPO 4 5 1
TO BUILD UP STRENGTH IN
BOTTOM POSITION

HIGH PULL UPS

GOAL: CHEST OVER BAR 5 2 2-3 MUSCLE UP PREPARATION

CHIN UPS
BW / WEIGHTED 2 6 1 RETRACTION!

HSPU PROGRESSION ELEVATED PIKE PUSH UPS WITH

FIT PRORESSION TO RIR 1 3 1 A DEFICIT, WALL ASSISTED HSPU,

HSPU NEGATIVES ARE POSSIBLE

OHP
BACKOFF 3 5 2 REGULAR OHP TO SUPPORT
OVERHEAD STRENGTH

LAT PULLS
MACHINE 3 8 2 ASSISTANCE WORK FOR PULL UPS

BICEPS TRICEPS ISO

SUPERSET 3 8+8 2

TRAINING BLOCK 3: WEEK 14/DAY 4 - LOWER 2

EXERCISE SETS REPS RIR Notes
HANDSTAND ATTEMPTS
FREE STAND 10 1
DEADLIFTS
CONVENTIONAL / SUMO 4 5 1 FIT WEIGHT TO RIR

LEG PRESS WIDE STANCE AGAIN TO HIT

WIDE STAND 3 8 1 THE LEG DIFFERENT THEN ON

LOWER 1

GOOD MORNINGS BASICALLY A STANDING BACK

BARBELL 3 6 2 EXTENSION. KEEP YOUR SPINE

NEUTRAL AND FOCUS ON HAMS-
TRINGS

ABDUKTION
SEATED / STANDING 3 15 2
TOES TO BAR
AS LESS KIPPING AS POSSIBLR 3 6 2
LATERAL CRUNCH DUMBBELL IN ONE HAND THEN

STANDING WITH DB 3 10 2 BEND OVER TO ONE SIDE AND

REPEAT

37
ROAD TO WEIGHTED

YOU’RE DONE! YOU FINISHED THE PROGRAM SUCCESSFULLY!

WHAT’S NEXT? HOW SHOULD YOU CONTINUE? CHECK OUT THE PROGRAMS FOR MORE ADVANCED
ATHLETES THAT WILL GET YOU ON YOUR NEXT STRENGTH LEVEL.

SKILL FOCUSED TRAINING?

1RM FOCUSED TRAINING

WWW.KINGOFWEIGHTED.COM

38