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Upper Back #1 (Horizontal pull)

Shoulders Scapula Exercises
Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable. Dumbbell Row DB Front Raise RB Scapular Pushup
Rear Delt Flyes RB Front Raise Tuck Planch Scap Pushups
What date do you want to start the Program? Machine Row Wall HSPU
Date Monday, July 18, 22 Pseudo FL to Touch Assisted Straddle Planche Press
Top Exercises
Do you track your weights in kilograms or pounds? Hollow Body Hops
Holds in sec Low Planche Hold
Wall Assisted Press Negative Adv Tuck Press Negative
What are your 1RM's for the following lifts? Pseudo Planhe Pushups
HB Straddle Planche 4 sec Assisted Adv tuck to Full Pseudo Adv Tuck to Full
Touch FL 5 sec Assisted Planche Hold
FL Pullups 2 reps

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Pseudo FL to Touch
Shoulder Exercise Assisted Straddle Planche Press
Scapular Exercise RB Scapular Pushup

Additional Information
MR = Max Reps
MR10 = Max Reps but no more than 10.
Deadlift Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DL.
If you ever fail a required rep, reduce your max by 2.5%.
 Goal:
Week 1 - Muscular Conditioning (W/ Moderate Difficulty) Hollow BW (kg) Band
Body
100% 72 0
Planch
Monday, July 18, 22 e Hold 80% 57.6 15kg Red 5-15kg
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Clean Set 7 Set 8 70% 50.4 20kg Yellow 10-30kg
form
Assisted HB Straddle Planche 50% 20sec 70% 20sec 75% 16sec 80% 12sec or MH-1 60% 43 30kg
Assisted Front Lever Pullup 50% x10 70% x10 75% x8 80% x6 Close Green 20-40kg
to
Assisted Straddle Planche Press x12 x12 x10 x8 x6 Perfec
Pseudo FL to Touch x12 x12 x10 x8 yt accessories
joint
RB Scapular Pushup x12 x12 x10 x8 friendly
Optional Exercise 1 x8-12 x8-12 x8-12 75%
Optional Exercise 2 x8-12 x8-12 x8-12

Tuesday, July 19, 22

80% = 15kg
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
band
Assisted HB Straddle Planche 50% 20sec 70% 20sec 75% 16sec 80% 12sec MAX
Assisted Front Lever Pullup 50% x10 70% x10 75% x8 80% x6
Assisted Straddle Planche Press x12 x12 x10 x8
Pseudo FL to Touch x12 x12 x10 x8
RB Scapular Pushup x12 x12 x10 x8 MAX
Optional Exercise 1 x8-12 x8-12 x8-12 75%
Optional Exercise 2 x8-12 x8-12 x8-12

Thursday, July 21, 22

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Assisted HB Straddle Planche 50% 20sec 70% 20sec 75% 16sec 80% 12sec MAX
Assisted Front Lever Pullup 50% x10 70% x10 75% x8 80% x6
Assisted Straddle Planche Press x12 x12 x10 x8
Pseudo FL to Touch x12 x12 x10 x8
RB Scapular Pushup x12 x12 x10 x8
Optional Exercise 1 x8-12 x8-12 x8-12 75%
Optional Exercise 2 x8-12 x8-12 x8-12

Friday, July 22, 22

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Assisted HB Straddle Planche 80% xMH
Assisted Front Lever Pullup 80% xMH
Assisted Straddle Planche Press x12 x12 x10 x8
Pseudo FL to Touch x12 x12 x10 x8
RB Scapular Pushup x12 x12 x10 x8
Optional Exercise 1 x8-12 x8-12 x8-12
Optional Exercise 2 x8-12 x8-12 x8-12

Saturday, July 23, 22 OPTIONAL DAY

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Assisted HB Straddle Planche 80% xMH MAX
Assisted Front Lever Pullup 80% xMH
Assisted Straddle Planche Press x12 x12 x10 x8
Pseudo FL to Touch x12 x12 x10 x8
RB Scapular Pushup x12 x12 x10 x8
Optional Exercise 1 x8-12 x8-12 x8-12
Optional Exercise 2 x8-12 x8-12 x8-12

Touch FL (15kg/red) 5sec 5sec 5sec

Front Lever Hold to Pull x1-3 x1-3 x1-3
 Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

Monday, July 25, 22

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Assisted HB Straddle Planche 75% 20sec 80% 16sec 85% 12-16sec MAX
75% x10 80% x8 85% x6-8
Assisted Front Lever Pullup
Assisted Straddle Planche Press x10 x8 x8-6
Pseudo FL to Touch x10 x8 x8-6
RB Scapular Pushup x10 x8 x8-6
Optional Exercise 1 x8-12 x8-12 x8-12
Optional Exercise 2 x8-12 x8-12 x8-12

Tuesday, July 26, 22

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Assisted HB Straddle Planche 75% 20sec 80% 16sec 85% 12-16sec MAX
Assisted Front Lever Pullup 75% x10 80% x8 85% x6-8
Assisted Straddle Planche Press x10 x8 x8-6
Pseudo FL to Touch x10 x8 x8-6
RB Scapular Pushup x10 x8 x8-6 x8-12
Optional Exercise 1 x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 x8-12 x8-12 x8-12

Thursday, July 28, 22

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Assisted HB Straddle Planche 75% 20sec 80% 16sec 85% 12-16sec MAX
Assisted Front Lever Pullup 75% x10 80% x8 85% x6-8
Assisted Straddle Planche Press x10 x8 x8-6
Pseudo FL to Touch x10 x8 x8-6
RB Scapular Pushup x10 x8 x8-6
Optional Exercise 1 x8-12 x8-12 x8-12
Optional Exercise 2 x8-12 x8-12 x8-12

Optional Exercise 2

Friday, July 29, 22

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Assisted HB Straddle Planche 70-75% xMH MAX
Assisted Front Lever Pullup 70-75% xMR
Assisted Straddle Planche Press x10 x8 x8-6
Pseudo FL to Touch x10 x8 x8-6
RB Scapular Pushup x10 x8 x8-6 x8-12
Optional Exercise 1 x8-12 x8-12 x8-12
Optional Exercise 2 x8-12 x8-12 x8-12

Sunday, July 31, 22 OPTIONAL DAY

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Assisted HB Straddle Planche 70-75% xMH MAX
Assisted Front Lever Pullup 70-75% xMH
Assisted Straddle Planche Press x10 x8 x8-6
Pseudo FL to Touch x10 x8 x8-6
RB Scapular Pushup x10 x8 x8-6 x8-12
Optional Exercise 1 x8-12 x8-12 x8-12 x8-12
Optional Exercise 2 x8-12 x8-12 x8-12
 Week 3 - High Intensity Acclimation

Monday, August 1, 22
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
HB Straddle Planche Lean & Hold 85% 8-12sec 85% 8-12sec 85% 8-12sec
Assisted Front Lever Pullup 85% x4-6 85% x4-6 85% x4-6
Assisted Straddle Planche Press x6 x6 x6
Pseudo FL to Touch x6 x6 x6
RB Scapular Pushup x6 x6 x6
No Optional Exercises
No Optional Exercises

Wednesday, August 3, 22
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Assisted HB Straddle Planche 85% 8-12sec 85% 8-12sec 85% 8-12sec
Assisted Front Lever Pullup 85% x4-6 85% x4-6 85% x4-6
Assisted Straddle Planche Press x6 x6 x6
Pseudo FL to Touch x6 x6 x6
RB Scapular Pushup x6 x6 x6
No Optional Exercises
No Optional Exercises

Friday, August 5, 22
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Assisted HB Straddle Planche 90% 8-12sec 90% 8-12sec 90% 8-12sec
Assisted Touch FL Assisted Front
90% x4-6 90% x4-6 90% x4-6
Lever Pullup
Assisted Straddle Planche Press x6 x6 x6
Pseudo FL to Touch x6 x6 x6
RB Scapular Pushup x6 x6 x6
No Optional Exercises
No Optional Exercises
 Week 4 - Extreme Lean Acclimation

Monday, August 8, 22
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
HB Straddle Planche Lean & Hold 85% 3sec 85% 3sec 90% 3sec MH MH MH MH MH
Front Lever Pullup 85% x3 85% x3 90% x3
Assisted Straddle Planche Press x12 x12 x10 x8
Pseudo FL to Touch x12 x12 x10 x8
RB Scapular Pushup x12 x12 x10 x8
Optional Exercise 1 x8-12 x8-12 x8-12
Optional Exercise 2 x8-12 x8-12 x8-12 MH MH MH MH

Wednesday, August 10, 22

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
HB Straddle Planche Lean & Hold 90% 3sec 90% 3-4sec 95% 1-2sec MH MH MH MH MH
Front Lever Pullup 90% x3 85% x2-4 90% x1-2
Assisted Straddle Planche Press x12 x12 x10 x8
Pseudo FL to Touch x12 x12 x10 x8
RB Scapular Pushup x12 x12 x10 x8
Optional Exercise 1 x8-12 x8-12 x8-12
Optional Exercise 2 x8-12 x8-12 x8-12 MH MH MH MH
Friday, August 12, 22
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
HB Straddle Planche Lean & Hold 90% 3sec 90% 3-4sec 95% 1-2sec MH MH MH MH MH
Front Lever Pullup 90% x3 85% x2-4 90% x1-2
Assisted Straddle Planche Press x12 x12 x10 x8
Pseudo FL to Touch x12 x12 x10 x8
RB Scapular Pushup x12 x12 x10 x8
Optional Exercise 1 x8-12 x8-12 x8-12
Optional Exercise 2 x8-12 x8-12 x8-12 MH MH MH MH
 Week 5 - Form Confirmation

Monday, August 15, 22

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
HB Straddle Planche 100% x2-8sec MH MH MH MH MH MH MH
Front Lever Pullup 100% x1-4 MH MH MH MH
Assisted Straddle Planche Press x8 x6 x6
Pseudo FL to Touch x8 x6 x6
RB Scapular Pushup x8 x6 x6
Optional Exercise 1 x8-12 x8-12 x8-12
Optional Exercise 2 x8-12 x8-12 x8-12

Wednesday, August 17, 22

Set 1 Set 2 Set 3 Set 4 Set 5
HB Straddle Planche 100% x2-8sec MH MH MH MH
Front Lever Pullup 100% x1-4 MH MH MH MH
Assisted Straddle Planche Press x8 x6 x6
Pseudo FL to Touch x8 x6 x6
RB Scapular Pushup x8 x6 x6
Optional Exercise 1 x8-12 x8-12 x8-12
Optional Exercise 2 x8-12 x8-12 x8-12
 For Week 6 You Have 3 Options
1. Skip Week 6. Just use projected one rep max from last week's 1-4 rep set. Start next cycle.
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last workout).
3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycle.

Enter your new 1RM's below to see your progress!

Old Max New Max Increase
Straddle Planche 4 5 1.
FL Pullup 2 3 1.