You can change the cells marked in red PR Calculator

RMs in Kg or lb
Pull up
Dip
This plan has been designed for 6 weeks, 5 days a week. You can and should Squat
repeat this planification several times. I would recommend the following split: 3
days in a row, rest, 2 days, rest, repeat. MU
Deadlift
The frequencies for the 4 main exercises are:
- Pull Up: F2 (heavy, medium).
- Dips: F2 (heavy, medium). Bodyweight in Kg or lb
- Muscle Up: F2 (heavy and technique) working on technique and explosivity.
BW
- Squat: F2 (heavy and volume), increasing intensity along cycles.

In the FOLLOWING EXCEL TABS you will see the detailed information for each
week and day. Make sure you follow the order properly :)
Warm Up Specifications
Next to each exercise you have the information about how to perform the
exercise and a link to the exercise description. The rest time between sets should Foam Roller
be from 4-6 minutes for the heavy sets and 2-4 for the accessory work.
Pike
Elastic bands
Handstand balance / HSPU

Some Concepts

RPE (Rate of perceived Exertion): Measures the effort that you needed to complete the
set. The scale goes from 1-10, 10 meaning maximum effort (any repetitions left). When I
say RPE 8, you should use a weight that allows you complete the set with the feeling of
being able to do two more repetitions at the end (10-8 = 2).

Also, you can look RPE as 10-RIR (Repetitions in reserve).

ROM (Range Of Motion): The range of movement of an exercise.

RM (Repetition Max): The weight you can lift for one repetition in one exercise with good
form.

PR (Personal Record): A weight you can lift for an X amount of times for an exercise with
good form. You can have a 3 repetitions PR of 60Kg.
 PR Calculator 2 3 4 5 6 7 8
RMs in Kg or lb 2 RM 3 RM 4 RM 5 RM 6 RM 7 RM 8 RM
65 60.33 55.95 51.83 47.96 44.30 40.85 37.59
100 96.11 92.22 88.32 84.43 80.54 76.65 72.76
160 151.65 144.84 138.65 133.07 128.11 123.76 120.02
30 24.45 21.60 19.15 16.91 14.82 12.83
170 164.52 159.38 154.55 150.00 145.72 141.67 137.84

Bodyweight in Kg or lb
80 This calculator can be used in order to help computing the weights for the exercises.
Just enter your bodyweight and Maximum Repetition for each exercise and it will tell
you the weight breakdown in case you don't know how much weight to use in the
sets.
Warm Up Specifications Example: You have to do a set of 5 dips at RPE 8. If you have no idea about which
weight to use, you would put your bw in the calculator (let's say 80Kg), and you would
Foam Roller put your approximate RM for dips (let's say 100Kg). Therefore, your 7RM (because you
have to do 5 reps + 2 in reserve) would be about 76Kg. You can use 75Kg for your
Pike sets.
Elastic bands *The calculus are the same than in the Workout Temple Webpage.
Handstand balance / HSPU

WORKOUT TEMPLE

Contact Us Here

Stuck in Pull Ups?

Well, here is a tip that can help you break the pull up stagnation. What you can do is to change the grip: do the full
plan on prone grip, then on neutral (including the PR's), go pack to prone to see the results, you can switch to ring
pull ups, go back to prone… etc. This will surely help.
 9
9 RM
34.50
68.86
116.89

134.21

hts for the exercises.

xercise and it will tell
weight to use in the

o idea about which

80Kg), and you would
ur 7RM (because you
n use 75Kg for your

e Webpage.

ge the grip: do the full

you can switch to ring
 Week 1
The weights for this week are not very high. Focus on technique because in the further weeks the weight will be higher and its crucial to
have a good technique. As this is the first week, we will be "testing the weights", so the next weeks we can have references.

DAY 1 - HEAVY MUSCLE UP + PULL UP

Exercise Equipment Set Reps Weight RPE Comment Video
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Muscle Up Bar 1 3 8
2 3 8 Focus on proper technique. No kipping. Add the necessary
weight for it to be RPE 8. Guide Here
3 3 8
4 3 8
Pull Up Bar 1 6 8
2 6 8 Start with about 60% of your maximum RM. Focus on
perfect technique and full ROM. Guide Here
3 6 8
4 6 8
Arched Pull Ups Rings / Giroda 1 6 to 8 -
Focus on not losing the scapula retraction, just pull until you
2 6 to 8 - can maintain it. Exercise Here
3 6 to 8 -
One leg Romanian Dumbbells 1 12 8 Use dumbbells, 12 reps each side. Be careful with
Deadlift technique. Exercise Here
2 12 8
One Arm Lat Pull Bands / machine 1 12 8 Focus on proper scapula position and elbow close to the
body. 12 reps each arm. Exercise Here
2 12 8

DAY 2 - HEAVY DIPS + SQUAT

Exercise Equipment Set Reps Weight RPE Comment Video
Warm Up Bands, Foam Roller, Pike and Mobility
Dips Parallel Bars 1 6 8
2 6 7 Start with a weight that allows you to finish at the specified
RPE. You can lower the weight each set if needed. Notice
3 6 7 that the first set should be with higher weight.
4 6 7
Tempo Dips Parallel Bars 1 5 40%
Tempo on the way UP (3 seconds on the way up). Focus on
2 5 40% Exercise Here
good form at slow speed (full control).
3 5 40%
Back Squat Barbell 1 8 8
2 8 8 Start with a 70% of your maximum RM (should be around
RPE 8). Focus on proper technique and depth. Guide Here
3 8 8
4 8 8
Lunges Barbell 1 12 8
On leg first, then the other leg. Make sure the knee doesn't
2 12 8 Exercise Here
hit the ground hard, control the descend.
3 12 8
Handstand Push Floor / Small 1 3 to 5 -
Ups / Pike parallel bars 2 3 to 5 - If you cannot perform HSPU free standing, do it in the wall.
Otherwise, do pike push Ups. Exercise Here
3 3 to 5 -
4 3 to 5 -

DAY 3 - LIGHT DAY

Exercise Equipment Set Reps Weight RPE Comment Video
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Muscle Up Bar 1 2 75%
2 2 75% Focus on technique Guide Here
3 2 70%
Military Press Barbell 1 5 8
Use a weight that makes you end the set at RPE 8. You can
2 5 8 lower the weight between sets if needed. Exercise Here
3 5 8
Bar / Rings 1 Do 3 sets of the specified exercise. I you cannot perform full
10'' pike hold + negative to
Front Lever Complex 2 front lever, do it one legged. If you cannot do one legged, go Exercise Here
5'' front lever hold
3 for tucked.
Leg Curl Machine / Bands 1 10 8 or 9 You can do this exercise in the machine (single leg). If
2 10 8 or 9 machine is not possible, lie down on the ground and use a Exercise Here
3 10 8 or 9 band (both legs).

As today's workout has been shorter, its a great day to

Mobility and stretching
stretch and do extra mobility work.

DAY 4 - HEAVY PULL UP

Exercise Equipment Set Reps Weight RPE Comment Video
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Pull Up Bar 1 4 72.5%
Focus on going at max speed on each rep. Today there were
2 4 72.5% Exercise Here
no MU, so get the speed now.
3 4 72.5%
 Deadlift Barbell 1 6 8
You can use straps if needed. Make sure your lower back
2 6 8 does not arch on the deadlift execution.
3 6 8
Bar 1 5 50% The middle pause height needs to be in your sticking point.
Middle pause Pull Up
Stop there for half a second and finish the pull aggressively
2 5 50% Exercise Here
trying not to lose the proper scapula position. Prevent
elbows from flaring out.
3 5 50%
T-row Barbell 1 8
The first 4 repetitions with a 1'' top pause, the following 4
2 8 Exercise Here
repetitions with no pause. Full ROM.
3 8
Spider Biceps Curl EZ-barbell 1 12 8 or 9
Exercise Here
2 12 8 or 9

DAY 5 - HEAVY SQUATS + DIPS

Exercise Equipment Set Reps Weight RPE Comment Video
Warm Up Bands, Foam Roller, Pike and Mobility
Dips Parallel Bars 1 2 9
First set at RPE 9, and the following two sets with the 85%
2 4 85% of 1st of the weight you used in the first set.
3 4 85% of 1st
Paused Dips Parallel Bars 1 6 55-60%
Two seconds paused dips at the bottom part. Start counting
2 6 55-60% Exercise Here
at the 0: 0-1-2, don't skip a second ;)
3 6 55-60%
Back Squat Barbell 1 6 8
2 6 8 Guide Here
3 6 8
Tempo Squat Barbell 1 5 8 The tempo is 3 seconds on the way down. Controlled
2 5 8 descend, don't rush in the final part. These sets are very Exercise Here
3 5 8 useful to improve technique.

Handstand Push Floor / Small 1 3 to 5 -

If you cannot perform HSPU free standing, do it in the wall.
Ups / Pike parallel bars 2 3 to 5 - Otherwise, do pike push Ups. Exercise Here
3 3 to 5 -
Bulgarian Split Squat Dumbbells / 1 10 8 Preferably with dumbbells. I really want you to feel that RPE
(One leg) Barbell 2 10 8 8. These sets have to be hard. You can place a box under the Exercise Here
3 10 8 front foot for extra depth.
 Week 2
DAY 1 - HEAVY MUSCLE UP + PULL UP
Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Muscle Up Bar 1 3 8 to 9
2 3 8 to 9
3 3 8
4 3 8
Pull Up Bar 1 6 70%
2 6 65%
3 6 65%
4 6 65%
High Pull Ups Bar 1 6 9
2 6 9
3 6 9
Australian pulls Bar / Rings 12 to 15 -
12 to 15 -
12 to 15 -
One leg Romanian 1 12 8
Deadlift 2 12 8
One Arm Lat Pull Bands / machine 1 12 8
2 12 8

DAY 2 - HEAVY DIPS + SQUAT

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility
Dips Parallel Bars 1 6 8
2 6 7 to 8
3 6 7 to 8
4 6 7 to 8
Tempo Dips Parallel Bars 1 5 42.5%
2 5 42.5%
3 5 42.5%
Back Squat Barbell 1 8 8
2 8 8
3 8 8 to 9
4 8 8 to 9
Lunges Barbell 1 12 8 to 9
2 12 8 to 9
3 12 8 to 9
Handstand Push Floor / Small 1 3 to 5 -
Ups / Pike parallel bars 2 3 to 5 -
3 3 to 5 -
 4 3 to 5 -

DAY 3 - LIGHT DAY

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Muscle Up Bar 1 2 75%
2 2 75%
3 2 70%
Military Press Barbell 1 5 8
2 5 8
3 5 8 to 9
Front Lever Raises Bar / Rings 1 5 to 7
2 5 to 7
3 5 to 7
Leg Curl Machine / Bands 1 12 8 or 9
2 12 8 or 9

Mobility and stretching

DAY 4 - HEAVY PULL UP

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Pull Up Bar 1 4 75%
2 4 75%
3 4 72.5%
Deadlift Barbell 1 6 8 to 9
2 6 8 to 9
3 6 8 to 9
Bar 1 6 9
Against elastic band
Pull Up
2 6 9

3 6 9
T-row Barbell 1 8
2 8
3 8
Spider Biceps Curl EZ-barbell 1 12 8 or 9
2 12 8 or 9

DAY 5 - HEAVY SQUATS + DIPS

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility
 Dips Parallel Bars 1 2 9
2 4 85% of 1st
3 4 85% of 1st
Paused Dips Parallel Bars 1 6 60%
2 6 60%
3 6 60%
Back Squat Barbell 1 6 8
2 6 8 to 9
3 6 8 to 9
Paused Squat Barbell 1 5 8
2 5 8
3 5 8 to 9
Handstand Push Floor / Small 1 3 to 5 -
Ups / Pike parallel bars 2 3 to 5 -
3 3 to 5 -
Bulgarian Split Squat Dumbbells / 1 12 8
(One leg) Barbell 2 12 9
 Week 2
VY MUSCLE UP + PULL UP
Comment Video
ler, Pike and Mobility + Handstand Balance

Focus on proper technique. In the first two sets you should

add slightly more weight than the previous week. Guide Here

For the Monday pull ups, we will do the following. If last

week you completed the 4 sets, you add +2.5% of your RM.
Guide Here
If you missed the final reps, you only add +1.25% of your
RM. If you failed many sets, retake the weight.

Add weight if needed, you should reach with the bar under
your chest. Don't worry for the final reps, just pull as high as Exercise Here
you can.

In a bar or rings, perform 3 sets of Australian pull ups. Full

ROM, and proper scapula position at all times. You can vary Exercise Here
the bar/rings height for increasing difficulty.
Use dumbbells, 12 reps each side. Weight should increase
+2kg per hand from previous week. Exercise Here

Focus on proper scapula position and elbow close to the

body. Exercise Here

HEAVY DIPS + SQUAT

Comment Video
s, Foam Roller, Pike and Mobility
Same as in the pull ups. If you completed all the reps, you
add +2.5% of your RM. If failed last reps, add +1.25%. If
failed many sets, retake the weight. Notice that the first set
should be with higher weight.

Tempo on the way UP (3 seconds on the way up). Focus on

Exercise Here
good form at slow speed (full control).

You should increase the weight from the past week for the
squats. +2.5% of RM. Guide Here

On leg first, then the other leg. Make sure the knee doesn't
hit the ground hard, control the descend. This sets need to Exercise Here
be tough.

If the past week you felt this exercise easy, add 1 more
repetition. Or place yourself on a higher place to have more Exercise Here
ROM.
 If the past week you felt this exercise easy, add 1 more
repetition. Or place yourself on a higher place to have more Exercise Here
ROM.

Y 3 - LIGHT DAY
Comment Video
ler, Pike and Mobility + Handstand Balance

Focus on technique Guide Here

Use a weight that makes you end the set at RPE 8. You can
lower the weight between sets if needed. You should Exercise Here
increase the weight from the past week.

Full front lever raises. If cannot do it full front lever, go for

one legged. If not, go for tucked. You can start the set with Exercise Here
one leg and end at tuck.

You can do this exercise in the machine (single leg). If

machine is not possible, lie down on the ground and use a Exercise Here
band (both legs).

As today's workout has been shorter, its a great day to

stretch and do extra mobility work.

4 - HEAVY PULL UP
Comment Video
ler, Pike and Mobility + Handstand Balance

Focus on going at max speed on each rep. Today there

Guide Here
were no MU, so get the speed now.

You can use straps if needed. Make sure your lower back
does not arch on the deadlift execution. Weight should be
higher than last week (+2.5% of RM).

Instead of the weight we will now work with a band as

resistance. This way we will work the upper part of the pull
up. Tie the band(s) to the floor so you can perform 6 Exercise Here
repetitions. Focus on speed and scapula position. You can
add some plates if you don't have enough bands.

The first 4 repetitions with a 1'' top pause, the following 4

repetitions with no pause. Full ROM. Weight should increase Exercise Here
from week 1 (+2.5kg).

Exercise Here

HEAVY SQUATS + DIPS

Comment Video
s, Foam Roller, Pike and Mobility
First set at RPE 9, and the following two sets with the 85%
of the weight you used in the first set. Weight should
increase +2.5% of RM from previous week.

Two seconds paused dips at the bottom part. Start counting

Exercise Here
at the 0: 0-1-2, don't skip a second ;)

Last week you were working at RPE 8. Increase the weight

(+2.5% of RM) if all sets were fine. Guide Here

3 seconds paused squat at the bottom part. Make sure you

Exercise Here
keep the air pressure at the bottom.

If the past week you felt this exercise easy, add 1 more
repetition. Or place yourself on a higher place to have more Exercise Here
ROM.
Choose a weight that makes you end each et at RPE 8-9. 12
repetitions with each leg. You can add a box under your Exercise Here
leading leg for extra depth.
 Week 3
DAY 1 - HEAVY MUSCLE UP + PULL UP
Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Muscle Up Bar 1 3 8 to 9
2 3 8 to 9
3 3 8 to 9
4 3 8 to 9
Pull Up Bar 1 6 72.5%
2 6 67.5%
3 6 67.5%
4 6 67.5%
Arched Pull Ups Rings / Giroda 1 6 to 8 -
2 6 to 8 -
3 6 to 8 -
One leg Romanian Dumbbells 1 12 8
Deadlift 2 12 8
One Arm Lat Pull Bands / machine 1 12 8
2 12 8

DAY 2 - HEAVY DIPS + SQUAT

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility
Dips Parallel Bars 1 6 9
2 6 8 to 9
3 6 8 to 9
4 6 8 to 9
Tempo Dips Parallel Bars 1 5 42.5%
2 5 42.5%
3 5 42.5%
Back Squat Barbell 1 8 8 to 9
2 8 8 to 9
3 8 9
4 8 9
Lunges Barbell 1 12 9
2 12 9
3 12 9
Handstand Push Floor / Small 1 3 to 5 -
Ups / Pike parallel bars 2 3 to 5 -
3 3 to 5 -
4 3 to 5 -

DAY 3 - LIGHT DAY

 Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Muscle Up Bar 1 2 75%
2 2 75%
3 2 70%
Military Press Barbell 1 5 8
2 5 8 to 9
3 5 8 to 9
Bar / Rings 1
10'' pike hold + negative to
Front Lever Complex 2 5'' front lever hold
3
Leg Curl Machine / Bands 1 10 9
2 10 9
3 10 9

Mobility and stretching

DAY 4 - HEAVY PULL UP

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Pull Up Bar 1 4 77.5%
2 4 75%
3 4 75%
Deadlift Barbell 1 6 8 to 9
2 6 8 to 9
3 6 8 to 9
Bar 1 5 55%
Middle pause Pull Up
2 5 55%

3 5 55%
T-row Barbell 1 8
2 8
3 8
Spider Biceps Curl EZ-barbell 1 12 8 or 9
2 12 8 or 9

DAY 5 - HEAVY SQUATS + DIPS

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility
Dips Parallel Bars 1 2 9
2 4 85% of 1st
3 4 85% of 1st
Paused Dips Parallel Bars 1 6 62.5%
 2 6 62.5%
3 6 62.5%
Back Squat Barbell 1 6 8 to 9
2 6 9
3 6 9
Tempo Squat Barbell 1 5 8 to 9
2 5 9
3 5 9
Handstand Push Floor / Small 1 3 to 5 -
Ups / Pike parallel bars 2 3 to 5 -
3 3 to 5 -
Bulgarian Split Squat Dumbbells / 1 10 9
(One leg) Barbell 2 10 9
3 10 9
 Week 3
VY MUSCLE UP + PULL UP
Comment Video
ler, Pike and Mobility + Handstand Balance

Focus on proper technique. The sets should be RPE 8-9, so

add more weight than the previous week. Guide Here

For the Monday pull ups, we will do the following. If last

week you completed the 4 sets, you add +2.5% of your RM.
If you missed the final reps, you only add +1.25% of your Guide Here
RM. If you failed many sets, retake the weight.

Focus on not losing the scapula retraction, just pull until you
can maintain it. Exercise Here

Use dumbbells, 12 reps each side. Weight should increase

+2kg per hand from previous week. Exercise Here

Focus on proper scapula position and elbow close to the

body. 12 reps each arm. Exercise Here

HEAVY DIPS + SQUAT

Comment Video
s, Foam Roller, Pike and Mobility

Start with a weight that allows you to finish at the specified

RPE. You can lower the weight each set if needed. Notice
that the first set should be with higher weight.

Tempo on the way UP (3 seconds on the way up). Focus on

Exercise Here
good form at slow speed (full control).

You should increase the weight from the past week for the
squats. +2.5% of RM. Guide Here

On leg first, then the other leg. Make sure the knee doesn't
hit the ground hard, control the descend. This sets need to Exercise Here
be tough.

If the past week you felt this exercise easy, add 1 more
repetition. Or place yourself on a higher place to have more Exercise Here
ROM.

Y 3 - LIGHT DAY
 Comment Video
ler, Pike and Mobility + Handstand Balance

Focus on technique Guide Here

Use a weight that makes you end the set at RPE 8. You can
lower the weight between sets if needed. You should Exercise Here
increase the weight from the past week.

Do 3 sets of the specified exercise. I you cannot perform full

front lever, do it one legged. If you cannot do one legged, go Exercise Here
for tucked.

You can do this exercise in the machine (single leg). If

machine is not possible, lie down on the ground and use a Exercise Here
band (both legs).

As today's workout has been shorter, its a great day to

stretch and do extra mobility work.

4 - HEAVY PULL UP
Comment Video
ler, Pike and Mobility + Handstand Balance

Focus on going at max speed on each rep. Today there were

Exercise Here
no MU, so get the speed now.

You can use straps if needed. Make sure your lower back
does not arch on the deadlift execution. Weight should be
higher than last week (+2.5% of RM).

The middle pause height needs to be in your sticking point.

Stop there for half a second and finish the pull aggressively
trying not to lose the proper scapula position. Prevent Exercise Here
elbows from flaring out.

The first 4 repetitions with a 1'' top pause, the following 4

repetitions with no pause. Full ROM. Weight should increase Exercise Here
from week 2 (+2.5kg).

Exercise Here

HEAVY SQUATS + DIPS

Comment Video
s, Foam Roller, Pike and Mobility
First set at RPE 9, and the following two sets with the 85%
of the weight you used in the first set. Weight should
increase +2.5% of RM from previous week.

Two seconds paused dips at the bottom part. Start counting

Exercise Here
at the 0: 0-1-2, don't skip a second ;)
Two seconds paused dips at the bottom part. Start counting
Exercise Here
at the 0: 0-1-2, don't skip a second ;)

Increase the weight (+2.5% of RM) if all sets were fine. Guide Here

The tempo is 3 seconds on the way down. Controlled

descend, don't rush in the final part. These sets are very Exercise Here
useful to improve technique.

If the past week you felt this exercise easy, add 1 more
repetition. Or place yourself on a higher place to have more Exercise Here
ROM.

You can place a box under the front foot for extra depth.
You should increase the weight from the week 1 by +4kg Exercise Here
(2kg per hand).
 Week 4
This will be the last and more intense week. After week 4, you will be doing a small deload in order to do some RM

DAY 1 - HEAVY MUSCLE UP + PULL UP

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Muscle Up Bar 1 3 9
2 3 9
3 3 8
4 3 8
Pull Up Bar 1 6 72.5%
2 6 70%
3 6 70%
4 6 70%
High Pull Ups Bar 1 6 9 to 10
2 6 9 to 10
3 6 9 to 10
Australian pulls Bar / Rings 15 -
15 -
15 -
One leg Romanian 1 12 8
Deadlift 2 12 8
One Arm Lat Pull Bands / machine 1 12 8
2 12 8

DAY 2 - HEAVY DIPS + SQUAT

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility
Dips Parallel Bars 1 6 9
2 6 9
3 6 9
4 6 9
Tempo Dips Parallel Bars 1 5 45%
2 5 45%
3 5 45%
Back Squat Barbell 1 8 9
2 8 9
3 8 9
4 8 9
Lunges Barbell 1 12 9
2 12 9
3 12 9
Handstand Push Floor / Small 1 3 to 5 -
Ups / Pike parallel bars 2 3 to 5 -
3 3 to 5 -
4 3 to 5 -
 DAY 3 - LIGHT DAY
Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Muscle Up Bar 1 2 75%
2 2 75%
3 2 70%
Military Press Barbell 1 5 8 to 9
2 5 9
3 5 9
Front Lever Raises Bar / Rings 1 5 to 7
2 5 to 7
3 5 to 7
Leg Curl Machine / Bands 1 12 9 or 10
2 12 9 or 10

Mobility and stretching

DAY 4 - HEAVY PULL UP

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Pull Up Bar 1 4 77.5%
2 4 77.5%
3 4 75%
Deadlift Barbell 1 6 9
2 6 9
3 6 9
Bar 1 6 9 to 10
Against elastic band
Pull Up
2 6 9 to 10

3 6 9 to 10
T-row Barbell 1 8
2 8
3 8
Spider Biceps Curl EZ-barbell 1 12 8 or 9
2 12 8 or 9

DAY 5 - HEAVY SQUATS + DIPS

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility
Dips Parallel Bars 1 2 9
2 4 85% of 1st
3 4 85% of 1st
Paused Dips Parallel Bars 1 6 65%
2 6 65%
 3 6 65%
Back Squat Barbell 1 6 9
2 6 9
3 6 9
Paused Squat Barbell 1 5 8 to 9
2 5 9
3 5 9
Handstand Push Floor / Small 1 3 to 5 -
Ups / Pike parallel bars 2 3 to 5 -
3 3 to 5 -
Bulgarian Split Squat Dumbbells / 1 12 9
(One leg) Barbell 2 12 9 to 10
 Week 4
u will be doing a small deload in order to do some RM testing in the week 6.

VY MUSCLE UP + PULL UP
Comment Video
ler, Pike and Mobility + Handstand Balance

Focus on proper technique. In the first two sets you should

add slightly more weight than the previous week. Guide Here

For the Monday pull ups, we will do the following. If last

week you completed the 4 sets, you add +2.5% of your RM.
If you missed the final reps, you only add +1.25% of your Guide Here
RM. If you failed many sets, retake the weight.

Add weight if needed, you should reach with the bar under
your chest. Don't worry for the final reps, just pull as high as Exercise Here
you can.

In a bar or rings, perform 3 sets of australian pull ups. Full

ROM, and proper scapula position at all times. You can vary Exercise Here
the bar/rings height for increasing difficulty.
Use dumbbells, 12 reps each side. Weight should increase
+2kg per hand from previous week. Exercise Here

Focus on proper scapula position and elbow close to the

body. Exercise Here

HEAVY DIPS + SQUAT

Comment Video
s, Foam Roller, Pike and Mobility
Same as in the pull ups. If you completed all the reps, you
add +2.5% of your RM. If failed last reps, add +1.25%. If
failed many sets, retake the weight. Notice that the first set
should be with higher weight.

Tempo on the way UP (3 seconds on the way up). Focus on

Exercise Here
good form at slow speed (full control).

You should increase the weight from the past week for the
squats. +2.5% of RM. Guide Here

On leg first, then the other leg. Make sure the knee doesn't
hit the ground hard, control the descend. This sets need to Exercise Here
be tough.

If the past week you felt this exercise easy, add 1 more
repetition. Or place yourself on a higher place to have more Exercise Here
ROM.
Y 3 - LIGHT DAY
Comment Video
ler, Pike and Mobility + Handstand Balance

Focus on technique Guide Here

Use a weight that makes you end the set at RPE 8. You can
lower the weight between sets if needed. You should Exercise Here
increase the weight from the past week.

Full front lever raises. If cannot do it full front lever, go for

one legged. If not, go for tucked. You can start the set with Exercise Here
one leg and end at tuck.
You can do this exercise in the machine (single leg). If
machine is not possible, lie down on the ground and use a Exercise Here
band (both legs).

As today's workout has been shorter, its a great day to

stretch and do extra mobility work.

4 - HEAVY PULL UP
Comment Video
ler, Pike and Mobility + Handstand Balance

Focus on going at max speed on each rep. Today there were

Guide Here
no MU, so get the speed now.

You can use straps if needed. Make sure your lower back
does not arch on the deadlift execution. Weight should be
higher than last week (+2.5% of RM).

Instead of the weight we will now work with a band as

resistance. This way we will work the upper part of the pull
up. Tie the band(s) to the floor so you can perform 6 Exercise Here
repetitions. Focus on speed and scapula position. You can
add some plates if you don't have enough bands.

The first 4 repetitions with a 1'' top pause, the following 4

repetitions with no pause. Full ROM. Weight should increase Exercise Here
from week 3 (+2.5kg).

Exercise Here

HEAVY SQUATS + DIPS

Comment Video
s, Foam Roller, Pike and Mobility
First set at RPE 9, and the following two sets with the 85%
of the weight you used in the first set. Weight should
increase +2.5% of RM from previous week.

Two seconds paused dips at the bottom part. Start counting

Exercise Here
at the 0: 0-1-2, don't skip a second ;)
Two seconds paused dips at the bottom part. Start counting
Exercise Here
at the 0: 0-1-2, don't skip a second ;)

Increase the weight (+2.5% of RM) if all sets were fine. Guide Here

3 seconds paused squat at the bottom part. Make sure you

Exercise Here
keep the air pressure at the bottom.

If the past week you felt this exercise easy, add 1 more
repetition. Or place yourself on a higher place to have more Exercise Here
ROM.

You should increase the weight from week 2 by +4Kg. (2Kg

Exercise Here
per hand)
 Week 5
Okay so this is the lower volume week. The purpose of this week is to work technique with higher weights. You will see that th
lower. It's a very good week to work on mobility and stretching more than ever. Also, you can take longer time to practice cal
Make sure you eat properly and have good sleep for the next week!

DAY 1 - HEAVY PULL WEIGHTS ACCLIMATATION

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Muscle Up Bar 1 2 9 to 10
2 2 9
4 2 9
Pull Up Bar 1 3 82.5% 9
2 3 77.5% 8 to 9
3 3 77.5% 8 to 9
Australian pulls Bar / Rings 1 12 -
2 12 -
3 12 -
One leg Romanian 1 10 6 to 7
Deadlift 2 10 6 to 7
One Arm Lat Pull Bands / machine 1 10 7
2 10 7

DAY 2 - HEAVY PUSH DAY ACCLIMATATION

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility
Dips Parallel Bars 1 3 9
2 3 9
3 3 9
Back Squat Barbell 1 3 90% 9
2 3 87.5% 8 to 9
3 3 85% 8 to 9
Lunges Barbell 1 10 7
2 10 7
Handstand Push Floor / Small 1 4 -
Ups / Pike parallel bars 2 4 -
3 4 -

DAY 3 - LIGHT DAY

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Muscle Up Bar 1 3 8 to 9
2 3 8 to 9
3 3 8 to 9
Military Press Barbell 1 5 8
 2 5 8
3 5 8
Bar / Rings 1 10'' pike hold + negative to
Front Lever Complex
5'' front lever hold
2
Leg Curl Machine / Bands 1 10 9
2 10 9

Mobility and stretching

DAY 4 - LIGHT PULL DAY

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility + Handstand Balance
Upper paused Pull Bar 1 4 50%
Up + Eccentric 2 4 50%
3 4 50%
Deadlift Barbell 1 5 8
2 5 8
3 5 8
T-row Barbell 1 8 7 or 8
2 8 7 or 8
Spider Biceps Curl EZ-barbell 1 10 7 or 8
2 10 7 or 8

DAY 5 - LIGHT PUSH DAY

Exercise Equipment Set Reps Weight RPE
Warm Up Bands, Foam Roller, Pike and Mobility
Paused Dips Parallel Bars 1 6 7 to 8
2 6 7 to 8
3 6 7 to 8
Back Squat Barbell 1 6 7 to 8
2 6 7 to 8
3 6 7 to 8
Handstand Push Floor / Small 1 3 to 5 -
Ups / Pike parallel bars 2 3 to 5 -
3 3 to 5 -
Bulgarian Split Squat Dumbbells / 1 10 7
(One leg) Barbell 2 10 7
 Week 5
to work technique with higher weights. You will see that the overall volume is much
re than ever. Also, you can take longer time to practice calisthenics skills technique.
rly and have good sleep for the next week!

ULL WEIGHTS ACCLIMATATION

Comment Video
ler, Pike and Mobility + Handstand Balance

Heavy Muscle Ups at RPE 9, 2 repetitions. First slighly

heavier. Guide Here

Focus on not losing technique due to higher weights. Guide Here

In a bar or rings, perform 3 sets of australian pull ups. Full

Exercise Here
ROM, and proper scapula position at all times.

Use dumbbells, 10 reps each side. Finish at RPE 6-7 Exercise Here

Focus on proper scapula position and elbow close to the

Exercise Here
body.

PUSH DAY ACCLIMATATION

Comment Video
s, Foam Roller, Pike and Mobility

3 series of 3 dips at RPE 9 (around 87.5-90% of RM)

Look for speed. Guide Here

On leg first, then the other leg. Make sure the knee doesn't
Exercise Here
hit the ground hard, control the descend.

You can work on handstand skills. Exercise Here

Y 3 - LIGHT DAY
Comment Video
ler, Pike and Mobility + Handstand Balance

Practice technique. Guide Here

Use a weight that makes you end the set at RPE 8. You can
Exercise Here
lower the weight between sets if needed.
 Use a weight that makes you end the set at RPE 8. You can
Exercise Here
lower the weight between sets if needed.

If cannot do it full front lever, go for one legged. If not, go

for tucked. You can start the set with one leg and end at Exercise Here
tuck.
You can do this exercise in the machine (single leg). If
machine is not possible, lie down on the ground and use a Exercise Here
band (both legs).

As today's workout has been shorter, its a great day to

stretch and do extra mobility work and practice skills.

4 - LIGHT PULL DAY

Comment Video
ler, Pike and Mobility + Handstand Balance
Do the Pull and wait 2 seconds with the chin over the bar.
Do the eccentric part (SLOW) at 3s. Focus on scapula Exercise Here
position (Depression + Retraction).

You can use straps if needed. Make sure your lower back
does not arch on the deadlift execution.

All repetitions without pause. Exercise Here

Exercise Here

- LIGHT PUSH DAY

Comment Video
s, Foam Roller, Pike and Mobility

Make sure you finish at RPE 7-8. Exercise Here

Make sure you finish at RPE 7-8. Guide Here

Do not reach the muscular failure. Exercise Here

Make sure you finish at RPE 7. Exercise Here

 Week 6
Alright!!! This week you will be testing your PR's (Personal record). I will provide two options for the tests, so you can choose which one you want to try in this cycle. Please, do not do both
options in the same week. You can retake the program and try the other PR tests :) There are no accessory exercises for this week. Take your time to warm up properly and do mobility work in
order to be in perfect conditions to build up to your maximum. Be focused and simulate a competition environment. Make sure you stretch and relax properly after each day.

MODE 1: ONE REPETITION MAX TEST MODE 2: AMRAP TEST

This is the classical 1RM test. After your general warm up and mobility, you must approximate AMRAP = As Many Repetitions As Possible
the desired weight for the 1st lift. You can do up to 4 tries for each exercise on the same day. In this test, you will choose a submaximal weight and perform as many repetitions as you can. After
Therefore, make sure that the first weight you choose is a 100% sure weight (92.5-95% of RM) that, you will use one rep max calculators to estimate your RM. This is another way of
and increase it on the next lifts. Make sure the rest between lifts is of at least 6 minutes. approximating you maximum repetition.

DAY 1 - MUSCLE UP TEST DAY 1 - MUSCLE UP TEST

Exercise Equipment Set Reps Comment Exercise Equipment Set Reps Comment
Warm Up Competition Mode Warm Up Warm Up Competition Mode Warm Up
Muscle Up Bar 1 1 Muscle Up Bar 1 MAX
Try to keep technique as clean as possible. I
2 1 Use around the 60% of your old RM.
would recommend to records this lifts from
You needn't perform deadstop between
3 1 several angles so you can check and improve MUSCLE UP CALCULATOR repetitions.
the form in the future.
4 1

DAY 2 - SQUAT TEST DAY 2 - SQUAT TEST

Exercise Equipment Set Reps Comment Exercise Equipment Set Reps Comment
Warm Up Competition Mode Warm Up Warm Up Competition Mode Warm Up
Back Squat Barbell 1 1 Back Squat Barbell 1 MAX
Try to keep technique as clean as possible. I
2 1 would recommend to records this lifts from Use around the 80% of your old RM.
3 1 several angles so you can check and improve SQUATS CALCULATOR Make sure all the repetitions are full ROM.
the form in the future.
4 1

DAY 3 - PULL UP TEST DAY 3 - PULL UP TEST

Exercise Equipment Set Reps Comment Exercise Equipment Set Reps Comment
Warm Up Competition Mode Warm Up Warm Up Competition Mode Warm Up
Pull Up Bar 1 1 Muscle Up Bar 1 MAX
Try to keep technique as clean as possible. I
2 1 would recommend to records this lifts from Use around the 75% of your old RM.
3 1 several angles so you can check and improve PULL UP CALCULATOR Make sure all the pull ups are full ROM.
the form in the future.
4 1

DAY 4 - DIPS TEST DAY 4 - DIPS TEST

Exercise Equipment Set Reps Comment Exercise Equipment Set Reps Comment
Warm Up Competition Mode Warm Up Warm Up Competition Mode Warm Up
Dips Parallel Bars 1 1 Dips Parallel Bars 1 MAX
Try to keep technique as clean as possible. I
2 1 would recommend to records this lifts from Use around the 80% of your old RM.
several angles so you can check and improve Make sure you hit the 90ºs.
the form in the future.
 Try to keep technique as clean as possible. I
would recommend to records this lifts from Use around the 80% of your old RM.
3 1 several angles so you can check and improve DIPS CALCULATOR Make sure you hit the 90ºs.
the form in the future.
4 1