Mon Tue Wed Thu Fri Sat Sun

Chest Triceps Biceps Leg Day Tennis Triceps/Chest Triceps/Chest

Max Reps x3 Max Reps x3 H.I. Workout Max Reps x3 N/A H.I. Workout H.I. Workout

Chest Curls 1 Triceps Inner Curls Weighted N/A Push-ups Push-ups

Kickbacks Calf Raises
Diamond Diamond Hammer Squats N/A Chest Curls Dips
push-ups push-ups Curls
Chest Curls 2 Triceps Outer Curls Seated Calf N/A
extension Raises
O/H
Diamond Triceps push- Reverse Curls Jump Squats N/A
push-ups ups
with rotation
Chest Curls 3 Skull crushers High Knees N/A
Stairs
Wide push- Dips Weighted N/A
ups Squats

Mon – Leg Tue – Upper Wed – Back Thu – Leg Fri – Flexibility Day Sat – Upper Sun – Back
Day Body Day Day Day (2) Body Day Day (2)
(2)
Squats Push ups Pull ups Squats Hamstrings and Hips Push ups Pull ups
Calf Raises Dips Calf Raises Dips

Goals
Pistol Squat

40 Push ups

10 Pull ups

L-sit
Warm-up

- L sit hold
- Planche hold
- Frog Planche hold
- Elbow lever hold
- Shoulder push-ups x10
- Dead hang

Push-ups and Dips – Saturday, Tuesday

- Explosive push ups: x10 reps (middle/bottom)

- Inclined push ups: x10 reps (upper)
- Archer push ups: x5 reps (middle/interior/exterior/spread)
- Slow Dips: x10 reps
- Diamond to regular: max reps (entire)
- Wide push ups: x10 reps (spread)
- Regular push ups: max reps (entire)
- Dips: max reps
- Repeat 2 more rounds

Pull-ups – Sunday, Wednesday

- Jump pull ups: max reps

- Jump negative pull ups: max reps
- Pull ups: max reps
- Work down progressions
- Repeat 2 more rounds

Squats – Monday, Thursday

- Calf raises: 60 seconds

- Switching Lunges: x20 reps
- Bulgarian split squats: x5 reps
- Squats: x20 reps
- Assisted pistol squats: x5 reps
- Jump squats: x10 reps
- Wall sit: 30 seconds
- Repeat 2 more rounds

Flexibility – Friday

- Foam Roll
- Butterfly: 2 minutes
- Calve stretch (normal): 60 seconds each leg
- Calve stretch (push down): 10 seconds each leg
- Calve stretch (pull up): 10 seconds each leg
- Plank: 30 seconds
- Quad Raise (Floor): x10 reps each leg
- Quad Raise (Standing): x5 reps each leg
- Repeat 2 more rounds
Warm-up

- Stretches
o Wrist stretches
o Triceps stretch
o Shoulder stretch
o Pull up/push up shrugs
o Jumping jacks/heel click jumps
- L sit progressions hold: max hold
- Lean Planche hold: max hold
- Tuck Planche hold: max hold
- Elbow lever hold: max hold
- Dead hang switch arm: max hold

Phase 1: Warm-up/Endurance

- Regular push ups: x20 reps, 10 secs rest

- Diamond push ups: x15, 20 secs rest
- Wide push ups: x10, 1 min rest

Phase 2: Explosive/Plyometric

- Staggered explosive push ups: x5 reps, 10 secs rest

- Inclined explosive push ups: x5 reps, 20 min rest
- Freestyle explosive push ups: x5 reps, 1 min rest

Phase 3: Strength

- Archer push ups: x10 reps, 10 secs rest

- Pseudo push ups: x5 reps, 20 secs rest
- One arm push ups: x3 reps, 1 min rest

Phase 4: Burnout

- Regular push ups: max reps

- Freestyle burnout

Pull-ups – Sunday, Wednesday

- Jump pull ups: max reps

- Jump negative pull ups: max reps
- Pull ups: max reps
- Work down progressions
- Repeat 2 more rounds

Squats – Monday, Thursday

- Calf raises: 60 seconds

- Switching Lunges: x20 reps
- Bulgarian split squats: x5 reps
- Squats: x20 reps
- Assisted pistol squats: x5 reps
- Jump squats: x10 reps
- Wall sit: 30 seconds
- Repeat 2 more rounds
Flexibility – Friday

- Foam Roll
- Butterfly: 2 minutes
- Calve stretch (normal): 60 seconds each leg
- Calve stretch (push down): 10 seconds each leg
- Calve stretch (pull up): 10 seconds each leg
- Plank: 30 seconds
- Quad Raise (Floor): x10 reps each leg
- Quad Raise (Standing): x5 reps each leg
- Repeat 2 more rounds
- ‘

L-sit

- Assisted L-sit
- Tucked L-sit
o Box
o Paralletes
o Floor
- L-sit kicks
Push Workout [Autumn 2019] Sunday, Tuesday

Phase 1: Explosive/Plyometrics – Less momentum

- Explosive push ups: x10

- Back clap push ups: x3
- Clap push ups: x5
o Push up hold: max (superset)

[30 seconds rest]

Phase 2: Strength – Slow reps, perfect form

- Archer push ups: x8 each side

- Incline (Diamond/wide) push ups: x8
- Planche push ups: x8
o Planche hold: max (superset)

[2 minutes rest]

Phase 3: Strength 2 – Skills

- One arm push ups: max each side

- One arm bench dips: max each side
- Advanced bench dips: x12
o Chest dips: max (superset)

[2 minutes rest]

Phase 4: Endurance/Burnout – Push to limit, perfect form

- Wide push ups: x30

- Diamond push ups: x30
- Push ups: x40
o Push up hold: max (superset)

Burnout

- Bicep curls (Regular, hammer, outer): x8, 3 sets, 10kg

Pull Workout [Autumn 2019] Saturday, Monday, Wednesday

Pull ups: x3 Chin ups: x2

Close pull ups: x3 Close chin ups: x2

Shoulder width pull ups: x3 Shoulder width chin ups: x2

Wide pull ups: x3 Wide chin ups: x2

Behind the back pull ups: x3 Behind the back chin ups: x2

[2 minutes rest] [3 minutes rest]

Pull ups: x2 Commando pull ups: x6

Close pull ups: x2 Tuck front lever hold: max

Shoulder width pull ups: x2 Negative pull ups: x3

Wide pull ups: x2 Negative chin ups: x3

Behind the back pull ups: x2 [1 minute]

[3 minutes rest]

Burnout

- Pull ups: max

- Bicep curls (Regular, hammer, outer): x8, 3 sets, 10kg