ROAD TO WEIGHTED

ROAD TO WEIGHTED

MEMBERSAREA CODE ‘PROGRAMUSER’

HOW TO SUBSCRIBE TO THE MEMBERSAREA AND HOW
TO OPEN THIS FILE BEST

PLAY VIDEO NOW

2
ROAD TO WEIGHTED

ONBOARDING INTO THE PROGRAM: THE WORKOUT TABLES

Klick on the ‘PLAY VIDEO NOW’ button to open the onboarding video that guides you through the
KOW-Road to Weighted Program.

PLAY VIDEO NOW

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

3
ROAD TO WEIGHTED

ONBOARDING INTO THE PROGRAM: TEMPO VARIATIONS OF EXERCISES

A lot of exercises in this program should be trained with tempo variation. This mean you get three
numbers which are describing the tempo of each part of this exercise. Every number represents a
time in seconds. What each number mean is shown in the pictures below.

On exercises that start with the positive like pull ups the meaning of the tempo stays the same. So a
pull up with 321 Tempo mean 1s up (1s up, 2s hold with chin over bar, 3s down).

HOLD

FIRST NUMBER: SECOND NUMBER: THIRD NUMBER:

NEGATIVE OF THE EXERCISE RETURNING POINT OF THE EXERCISE POSITIVE OF THE EXERCISE

4
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 [Link].
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-
[Link]

5
WEEK 1
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 1/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
SCAPULA PULL UP 3+3s @6-7
3s IN ACTIVE HANG
3 PREACTIVATION

PULL UPS
PERFECT FORM
4 3-5 @8-9 WORK ONLY IN THE RANGE YOU
CAN CONTROL

DIPS
CLOSED CHEST TECHNIQUE
4 3-5 @8-9 KEEP YOUR SHOULDERS DEPRES-
SED & PROTRACTED

ROWS CHOOSE YOUR ROWING EXERCISE.

FOCUS ON RETRACTION 3 6-8 @7-8 FOCUS ON CORRECT SHOULDER

MOVEMENT

PUSH UPS / BENCH

HORIZONTAL PUSH
3 6-8 @7-8 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 10-12 @7-8 FOCUS ON EXTERNAL ROTATION

INFO
Before starting this day check out the ‚shoulder
position‘ video in the coaching area to unders-
tand the basic shoulder positions.

PROGRAM PROGRESS - WEEK 1

7
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 1/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 4-7 5-10s @6-7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
BELLY TO WALL PROPER LINE

SQUATS, 311 TEMPO START WITH 311 TEMPO. NO

BACKSQUAT, HIGH BAR

4 6-8 @7-8 BOUNCE, FOCUS ON CORRECT
TECHNIQUE

RDL, 211 TEMPO FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
3 8 @7-8 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 3 6-8 @8-9 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
3 15-20 @10 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + HOLD
3 10-10s @8-9 FOR HANDSTAND AND LATER
MUSCLE UPS

INFO
For better handstands and cleaner squats you
should start those sessions with the overhead
and lower body mobility routine from the
coaching area

PROGRAM PROGRESS - WEEK 1

8
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 1/DAY 3 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
DIPS 4 3-5 @8-9 KEEP YOUR SHOULDERS DEPRES-
SED & PROTRACTED
CLOSED CHEST TECHNIQUE

CHIN UPS 121 TEMPO WORK ONLY IN THE RANGE YOU

PERFECT FORM
4 3-5 @8-9 CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION

OHP STRENGHTENING YOUR OVER-

BARBELL
3 6-8 @7-8 HEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU

HINGEROW 121 TEMPO ASSISTANCE WORK FOR PULL

RINGS 3 4-6 @7-8 UPS, EXTERNAL ROTATION WORK

FOR SHOULDER HEALTH

SUPPORT HOLD WORKING ON SHOUDER DE-

WITH RING TURN OUT

3 10s @7-8 PRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
3 8-8 @8-9 EXERCISE FREE TO CHOOSE

PROGRAM PROGRESS - WEEK 1

9
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 1/DAY 4 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 4-7 5-10s @6-7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
BELLY TO WALL PROPER LINE

SQUATS, 131 TEMPO TECHNIQUE WORK. PAUSE 3s

BACKSQUAT, HIGH BAR

4 4-5 @7-8 AND TRY TO KEEP THE TENSION
BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 8 @7-8 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BEND OVER ONLY AS MUCH AS

BARBELL 3 8 @7-8 YOU CAN WITH A NEUTRAL SPINE

PIKE PUSH UPS TRY TO PIKE AS MUCH AS POSSIB-

MAX PIKE POSITION

3 6 @7-8 LE TO WORK AS MUCH OVERHEAD
AS POSSIBLE.

YT-RAISES
RINGS
3 6+6 @7-8 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

INFO
For better handstands and cleaner squats you
should start those sessions with the overhead
and lower body mobility routine from the
coaching area

PROGRAM PROGRESS - WEEK 1

10
WEEK 2
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 2/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
SCAPULA PULL UP 3+3s @6-7
3s IN ACTIVE HANG
3 PREACTIVATION

PULL UPS
PERFECT FORM
4 3-5 @8-9 WORK ONLY IN THE RANGE YOU
CAN CONTROL

DIPS
CLOSED CHEST TECHNIQUE
4 3-5 @8-9 KEEP YOUR SHOULDERS DEPRES-
SED & PROTRACTED

ROWS CHOOSE YOUR ROWING EXERCISE.

FOCUS ON RETRACTION 3 6-8 @7-8 FOCUS ON CORRECT SHOULDER

MOVEMENT

PUSH UPS / BENCH

HORIZONTAL PUSH
3 6-8 @7-8 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 10-12 @7-8 FOCUS ON EXTERNAL ROTATION

PROGRAM PROGRESS - WEEK 2

12
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 2/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 4-7 5-10s @6-7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
BELLY TO WALL PROPER LINE

SQUATS, 311 TEMPO START WITH 311 TEMPO. NO

BACKSQUAT, HIGH BAR

4 6-8 @7-8 BOUNCE, FOCUS ON CORRECT
TECHNIQUE

RDL, 211 TEMPO FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
3 8 @7-8 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 3 6-8 @8-9 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
3 15-20 @10 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + HOLD
3 10-10s @8-9 FOR HANDSTAND AND LATER
MUSCLE UPS

PROGRAM PROGRESS - WEEK 2

13
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 2/DAY 3 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
DIPS 4 3-5 @8-9 KEEP YOUR SHOULDERS DEPRES-
SED & PROTRACTED
CLOSED CHEST TECHNIQUE

CHIN UPS 121 TEMPO WORK ONLY IN THE RANGE YOU

PERFECT FORM
4 3-5 @8-9 CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION

OHP STRENGHTENING YOUR OVER-

BARBELL
3 6-8 @7-8 HEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU

HINGEROW 121 TEMPO ASSISTANCE WORK FOR PULL

RINGS 3 4-6 @7-8 UPS, EXTERNAL ROTATION WORK

FOR SHOULDER HEALTH

SUPPORT HOLD WORKING ON SHOUDER DE-

WITH RING TURN OUT

3 10s @7-8 PRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
3 8-8 @8-9 EXERCISE FREE TO CHOOSE

PROGRAM PROGRESS - WEEK 2

14
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 2/DAY 4 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 4-7 5-10s @6-7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
BELLY TO WALL PROPER LINE

SQUATS, 131 TEMPO TECHNIQUE WORK. PAUSE 3s

BACKSQUAT, HIGH BAR

4 4-5 @7-8 AND TRY TO KEEP THE TENSION
BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 8 @7-8 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BEND OVER ONLY AS MUCH AS

BARBELL 3 8 @7-8 YOU CAN WITH A NEUTRAL SPINE

PIKE PUSH UPS TRY TO PIKE AS MUCH AS POSSIB-

MAX PIKE POSITION

3 6 @7-8 LE TO WORK AS MUCH OVERHEAD
AS POSSIBLE.

YT-RAISES
RINGS
3 6+6 @7-8 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

PROGRAM PROGRESS - WEEK 2

15
WEEK 3
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 3/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
SCAPULA PULL UP 3+3s @6-7
3s IN ACTIVE HANG
3 PREACTIVATION

PULL UPS
PERFECT FORM
4 3-5 @8-9 WORK ONLY IN THE RANGE YOU
CAN CONTROL

DIPS
CLOSED CHEST TECHNIQUE
4 3-5 @8 KEEP YOUR SHOULDERS DEPRES-
SED & PROTRACTED

ROWS CHOOSE YOUR ROWING EXERCISE.

FOCUS ON RETRACTION 3 6-8 @8 FOCUS ON CORRECT SHOULDER

MOVEMENT

PUSH UPS / BENCH

HORIZONTAL PUSH
3 6-8 @8 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 10-12 @8 FOCUS ON EXTERNAL ROTATION

PROGRAM PROGRESS - WEEK 3

17
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 3/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 4-7 5-10s @6-7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
BELLY TO WALL PROPER LINE

SQUATS, 311 TEMPO START WITH 311 TEMPO. NO

BACKSQUAT, HIGH BAR

4 6-8 @8 BOUNCE, FOCUS ON CORRECT
TECHNIQUE

RDL, 211 TEMPO FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
3 8 @8 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 3 6-8 @8-9 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
3 15-20 @10 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + HOLD
3 10-10s @8-9 FOR HANDSTAND AND LATER
MUSCLE UPS

PROGRAM PROGRESS - WEEK 3

18
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK /3 DAY 3 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
DIPS 4 3-5 @8-9 KEEP YOUR SHOULDERS DEPRES-
SED & PROTRACTED
CLOSED CHEST TECHNIQUE

CHIN UPS 121 TEMPO WORK ONLY IN THE RANGE YOU

PERFECT FORM
4 3-5 @8-9 CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION

OHP STRENGHTENING YOUR OVER-

BARBELL
3 6-8 @8 HEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU

HINGEROW 121 TEMPO ASSISTANCE WORK FOR PULL

RINGS 3 4-6 @8 UPS, EXTERNAL ROTATION WORK

FOR SHOULDER HEALTH

SUPPORT HOLD WORKING ON SHOUDER DE-

WITH RING TURN OUT

3 10s @8 PRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
3 8-8 @8-9 EXERCISE FREE TO CHOOSE

PROGRAM PROGRESS - WEEK 3

19
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 3/DAY 4 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 4-7 5-10s @6-7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
BELLY TO WALL PROPER LINE

SQUATS, 131 TEMPO TECHNIQUE WORK. PAUSE 3s

BACKSQUAT, HIGH BAR

4 4-5 @8 AND TRY TO KEEP THE TENSION
BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 8 @8 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BEND OVER ONLY AS MUCH AS

BARBELL 3 8 @8 YOU CAN WITH A NEUTRAL SPINE

PIKE PUSH UPS TRY TO PIKE AS MUCH AS POSSIB-

MAX PIKE POSITION

3 6 @8 LE TO WORK AS MUCH OVERHEAD
AS POSSIBLE.

YT-RAISES
RINGS
3 6+6 @8 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

PROGRAM PROGRESS - WEEK 3

20
WEEK 4
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 4/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
SCAPULA PULL UP 3+3s @6-7
3s IN ACTIVE HANG
3 PREACTIVATION

PULL UPS
PERFECT FORM
4 3-5 @9 WORK ONLY IN THE RANGE YOU
CAN CONTROL

DIPS
CLOSED CHEST TECHNIQUE
4 3-5 @9 KEEP YOUR SHOULDERS DEPRES-
SED & PROTRACTED

ROWS CHOOSE YOUR ROWING EXERCISE.

FOCUS ON RETRACTION 3 6-8 @8-9 FOCUS ON CORRECT SHOULDER

MOVEMENT

PUSH UPS / BENCH

HORIZONTAL PUSH
3 6-8 @8-9 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 10-12 @8-9 FOCUS ON EXTERNAL ROTATION

PROGRAM PROGRESS - WEEK 4

22
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 4/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 4-7 5-10s @6-7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
BELLY TO WALL PROPER LINE

SQUATS, 311 TEMPO START WITH 311 TEMPO. NO

BACKSQUAT, HIGH BAR

4 6-8 @8-9 BOUNCE, FOCUS ON CORRECT
TECHNIQUE

RDL, 211 TEMPO FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
3 8 @8-9 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 3 6-8 @8-9 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
3 15-20 @10 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + HOLD
3 10-10s @8-9 FOR HANDSTAND AND LATER
MUSCLE UPS

PROGRAM PROGRESS - WEEK 4

23
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 4/DAY 3 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
DIPS 4 3-5 @8-9 KEEP YOUR SHOULDERS DEPRES-
SED & PROTRACTED
CLOSED CHEST TECHNIQUE

CHIN UPS 121 TEMPO WORK ONLY IN THE RANGE YOU

PERFECT FORM
4 3-5 @8-9 CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION

OHP STRENGHTENING YOUR OVER-

BARBELL
3 6-8 @8-9 HEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU

HINGEROW 121 TEMPO ASSISTANCE WORK FOR PULL

RINGS 3 4-6 @8 UPS, EXTERNAL ROTATION WORK

FOR SHOULDER HEALTH

SUPPORT HOLD WORKING ON SHOUDER DE-

WITH RING TURN OUT

3 10s @8 PRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
3 8-8 @8-9 EXERCISE FREE TO CHOOSE

PROGRAM PROGRESS - WEEK 4

24
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 4/DAY 4 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 4-7 5-10s @6-7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. FOCUS ON A
BELLY TO WALL PROPER LINE

SQUATS, 131 TEMPO TECHNIQUE WORK. PAUSE 3s

BACKSQUAT, HIGH BAR

4 4-5 @8-9 AND TRY TO KEEP THE TENSION
BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 8 @8-9 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BEND OVER ONLY AS MUCH AS

BARBELL 3 8 @8-9 YOU CAN WITH A NEUTRAL SPINE

PIKE PUSH UPS TRY TO PIKE AS MUCH AS POSSIB-

MAX PIKE POSITION

3 6 @8-9 LE TO WORK AS MUCH OVERHEAD
AS POSSIBLE.

YT-RAISES
RINGS
3 6+6 @8-9 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

PROGRAM PROGRESS - WEEK 4

25
DELOAD WEEK 5
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 5/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
EXPLOSIVE PULL UPS 3 1 @7 PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
HOLLOW BODY POSITION

PULL UPS
PERFECT FORM
3 3-4 @7 ONLY WORK IN THE RANGE YOU
CAN CONTROL

DIPS, 121 TEMPO

CLOSED CHEST TECHNIQUE
3 3-4 @7 PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.

FRONT LEVER RAISE START THE MOVEMENT IN YOUR

TUCK LEGS AS MUCH AS NEEDED 4 1 @7 SHOULDERS. DON‘T USE MOMEN-

TUM FROM YOUR HIPS

PUSH UPS / BENCH

HORIZONTAL PUSH
3 6 @7 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 10 @7 FOCUS ON EXTERNAL ROTATION

PROGRAM PROGRESS - WEEK 5

27
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 5/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 5 1 @7
KICK UP TO THE WALL AND FIND
THE CORRECT POSITION. FOCUS
BACK TO WALL ON A PROPER LINE

SQUATS NO TEMPO VARIATION. REGULAR

BACKSQUAT, HIGH BAR

3 6-8 @7 SQUATS. FOCUS ON CORRECT
TECHNIQUE

RDL FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
3 6-8 @7 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 3 4-5 @7 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
3 15 @7 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + CRUNCH
3 10+10 @7 FOR HANDSTAND AND LATER
MUSCLE UPS

PROGRAM PROGRESS - WEEK 5

28
ROAD TO WEIGHTED

TRAINING BLOCK 1: WEEK 5/DAY 3 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HSPU NEGATIVES 3 1 @7
WALK UP THE WALL AND FIND THE
CORRECT POSITION. PERFORM A
BELLY TO WALL, 320 TEMPO NEGATIVE AFTERWARDS

SQUATS, 1.5 REPS TECHNIQUE WORK. TRY TO KEEP

BACKSQUAT, HIGH BAR

3 4-5 @7 THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 6-8 @7 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BRING YOUR KNEE HIGH ENOUGH

BARBELL 3 8 @7 SO THAT YOUR PELVIS ROTATE

UPWARDS

OHP
BARBELL
3 6-8 @7 MORE OVERHEAD VOLUME TO
INCREASE YOUR HSPU PROGRESS

YT-RAISES
RINGS
3 6+6 @7 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

PROGRAM PROGRESS - WEEK 5

29
BLOCK 2, WEEK 6
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 6/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
EXPLOSIVE PULL UPS 4 1 @7 PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
HOLLOW BODY POSITION

PULL UPS
PERFECT FORM
4 5-7 @8 ONLY WORK IN THE RANGE YOU
CAN CONTROL

DIPS, 121 TEMPO

CLOSED CHEST TECHNIQUE
4 5-6 @8 PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.

FRONT LEVER RAISE START THE MOVEMENT IN YOUR

TUCK LEGS AS MUCH AS NEEDED 4 1 @7 SHOULDERS. DON‘T USE MOMEN-

TUM FROM YOUR HIPS

PUSH UPS / BENCH

HORIZONTAL PUSH
3 6-8 @8 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 10-12 @8 FOCUS ON EXTERNAL ROTATION

PROGRAM PROGRESS - WEEK 6

31
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 6/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 5-7 1 @7
KICK UP TO THE WALL AND FIND
THE CORRECT POSITION. FOCUS
BACK TO WALL ON A PROPER LINE

SQUATS NO TEMPO VARIATION. REGULAR

BACKSQUAT, HIGH BAR

4 8 @8 SQUATS. FOCUS ON CORRECT
TECHNIQUE

RDL FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
4 8 @8 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 4 6 @8 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
3 15 @9 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + CRUNCH
3 10+10 @8 FOR HANDSTAND AND LATER
MUSCLE UPS

PROGRAM PROGRESS - WEEK 6

32
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 6/DAY 3 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
DIPS 4 5-7 @8 KEEP YOUR SHOULDERS DEPRES-
SED & PROTRACTED
CLOSED CHEST TECHNIQUE

CHIN UPS WORK ONLY IN THE RANGE YOU

PERFECT FORM
4 5-7 @8 CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION

OHP STRENGHTENING YOUR OVER-

BARBELL
4 6-8 @8 HEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU

HIGH ROWS ASSISTANCE WORK FOR PULL UPS.

RINGS 4 8-10 @8 FOCUS ON NEUTRAL SPINE AND

RETRACTED SHOULDERS

SUPPORT HOLD WORKING ON SHOUDER DE-

WITH RING TURN OUT

3 10s @8 PRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
3 8-8 @8-9 EXERCISE FREE TO CHOOSE

PROGRAM PROGRESS - WEEK 6

33
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 6/DAY 4 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HSPU NEGATIVES 4 1 @7-8
WALK UP THE WALL AND FIND THE
CORRECT POSITION. PERFORM A
BELLY TO WALL, 320 TEMPO NEGATIVE AFTERWARDS

SQUATS, 1.5 REPS TECHNIQUE WORK. TRY TO KEEP

BACKSQUAT, HIGH BAR

4 4-5 @8 THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 6-8 @8 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BRING YOUR KNEE HIGH ENOUGH

BARBELL 4 8 @8 SO THAT YOUR PELVIS ROTATE

UPWARDS

OHP
BARBELL
4 6-8 @8 MORE OVERHEAD VOLUME TO
INCREASE YOUR HSPU PROGRESS

YT-RAISES
RINGS
3 8+8 @8 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

PROGRAM PROGRESS - WEEK 6

34
WEEK 7
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 7/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
EXPLOSIVE PULL UPS 5 1 @8 PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
HOLLOW BODY POSITION

PULL UPS
PERFECT FORM
4 5-7 @8 ONLY WORK IN THE RANGE YOU
CAN CONTROL

DIPS, 121 TEMPO

CLOSED CHEST TECHNIQUE
4 5-6 @8 PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.

FRONT LEVER RAISE START THE MOVEMENT IN YOUR

TUCK LEGS AS MUCH AS NEEDED 5 1 @8 SHOULDERS. DON‘T USE MOMEN-

TUM FROM YOUR HIPS

PUSH UPS / BENCH

HORIZONTAL PUSH
3 6-8 @8 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 10-12 @8 FOCUS ON EXTERNAL ROTATION

PROGRAM PROGRESS - WEEK 7

36
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 7/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 5-7 1 @7
KICK UP TO THE WALL AND FIND
THE CORRECT POSITION. FOCUS
BACK TO WALL ON A PROPER LINE

SQUATS NO TEMPO VARIATION. REGULAR

BACKSQUAT, HIGH BAR

4 8 @8 SQUATS. FOCUS ON CORRECT
TECHNIQUE

RDL FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
4 8 @8 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 4 6 @8 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
3 15 @9 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + CRUNCH
3 10+10 @8 FOR HANDSTAND AND LATER
MUSCLE UPS

PROGRAM PROGRESS - WEEK 7

37
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 7/DAY 3 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
DIPS 4 5-7 @8 KEEP YOUR SHOULDERS DEPRES-
SED & PROTRACTED
CLOSED CHEST TECHNIQUE

CHIN UPS WORK ONLY IN THE RANGE YOU

PERFECT FORM
4 5-7 @8 CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION

OHP STRENGHTENING YOUR OVER-

BARBELL
4 6-8 @8 HEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU

HIGH ROWS ASSISTANCE WORK FOR PULL UPS.

RINGS 4 8-10 @8 FOCUS ON NEUTRAL SPINE AND

RETRACTED SHOULDERS

SUPPORT HOLD WORKING ON SHOUDER DE-

WITH RING TURN OUT

3 10s @8 PRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
3 8-8 @8-9 EXERCISE FREE TO CHOOSE

PROGRAM PROGRESS - WEEK 7

38
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 7/DAY 4 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HSPU NEGATIVES 5 1 @8
WALK UP THE WALL AND FIND THE
CORRECT POSITION. PERFORM A
BELLY TO WALL, 320 TEMPO NEGATIVE AFTERWARDS

SQUATS, 1.5 REPS TECHNIQUE WORK. TRY TO KEEP

BACKSQUAT, HIGH BAR

4 4-5 @8 THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 6-8 @8 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BRING YOUR KNEE HIGH ENOUGH

BARBELL 4 8 @8 SO THAT YOUR PELVIS ROTATE

UPWARDS

OHP
BARBELL
4 6-8 @8 MORE OVERHEAD VOLUME TO
INCREASE YOUR HSPU PROGRESS

YT-RAISES
RINGS
3 8+8 @8 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

PROGRAM PROGRESS - WEEK 7

39
WEEK 8
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 8/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
EXPLOSIVE PULL UPS 6 1 @8 PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
HOLLOW BODY POSITION

PULL UPS
PERFECT FORM
4 5-7 @8-9 ONLY WORK IN THE RANGE YOU
CAN CONTROL

DIPS, 121 TEMPO

CLOSED CHEST TECHNIQUE
4 5-6 @8-9 PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.

FRONT LEVER RAISE START THE MOVEMENT IN YOUR

TUCK LEGS AS MUCH AS NEEDED 6 1 @8-9 SHOULDERS. DON‘T USE MOMEN-

TUM FROM YOUR HIPS

PUSH UPS / BENCH

HORIZONTAL PUSH
3 6-8 @8-9 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 10-12 @8 FOCUS ON EXTERNAL ROTATION

PROGRAM PROGRESS - WEEK 8

41
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 8/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 5-7 1 @7
KICK UP TO THE WALL AND FIND
THE CORRECT POSITION. FOCUS
BACK TO WALL ON A PROPER LINE

SQUATS NO TEMPO VARIATION. REGULAR

BACKSQUAT, HIGH BAR

4 8 @8-9 SQUATS. FOCUS ON CORRECT
TECHNIQUE

RDL FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
4 8 @8-9 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 4 6 @8 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
3 15 @9 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + CRUNCH
3 10+10 @8 FOR HANDSTAND AND LATER
MUSCLE UPS

PROGRAM PROGRESS - WEEK 8

42
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 8/DAY 3 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
DIPS 4 5-7 @8-9 KEEP YOUR SHOULDERS DEPRES-
SED & PROTRACTED
CLOSED CHEST TECHNIQUE

CHIN UPS WORK ONLY IN THE RANGE YOU

PERFECT FORM
4 5-7 @8-9 CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION

OHP STRENGHTENING YOUR OVER-

BARBELL
4 6-8 @8-9 HEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU

HIGH ROWS ASSISTANCE WORK FOR PULL UPS.

RINGS 4 8-10 @8-9 FOCUS ON NEUTRAL SPINE AND

RETRACTED SHOULDERS

SUPPORT HOLD WORKING ON SHOUDER DE-

WITH RING TURN OUT

3 10s @8 PRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
3 8-8 @8-9 EXERCISE FREE TO CHOOSE

PROGRAM PROGRESS - WEEK 8

43
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 8/DAY 4 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HSPU NEGATIVES 5 1 @8
WALK UP THE WALL AND FIND THE
CORRECT POSITION. PERFORM A
BELLY TO WALL, 430 TEMPO NEGATIVE AFTERWARDS

SQUATS, 1.5 REPS TECHNIQUE WORK. TRY TO KEEP

BACKSQUAT, HIGH BAR

4 4-5 @8-9 THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 6-8 @8-9 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BRING YOUR KNEE HIGH ENOUGH

BARBELL 4 8 @8-9 SO THAT YOUR PELVIS ROTATE

UPWARDS

OHP
BARBELL
4 6-8 @8 MORE OVERHEAD VOLUME TO
INCREASE YOUR HSPU PROGRESS

YT-RAISES
RINGS
3 8+8 @8 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

PROGRAM PROGRESS - WEEK 8

44
WEEK 9
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 9/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
EXPLOSIVE PULL UPS 6 1 @8 PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
HOLLOW BODY POSITION

PULL UPS
PERFECT FORM
4 5-7 @9 ONLY WORK IN THE RANGE YOU
CAN CONTROL

DIPS, 121 TEMPO

CLOSED CHEST TECHNIQUE
4 5-6 @9 PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.

FRONT LEVER RAISE START THE MOVEMENT IN YOUR

TUCK LEGS AS MUCH AS NEEDED 6 1 @9 SHOULDERS. DON‘T USE MOMEN-

TUM FROM YOUR HIPS

PUSH UPS / BENCH

HORIZONTAL PUSH
3 6-8 @9 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 10-12 @8 FOCUS ON EXTERNAL ROTATION

PROGRAM PROGRESS - WEEK 9

46
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 9/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 5-7 1 @7
KICK UP TO THE WALL AND FIND
THE CORRECT POSITION. FOCUS
BACK TO WALL ON A PROPER LINE

SQUATS NO TEMPO VARIATION. REGULAR

BACKSQUAT, HIGH BAR

4 8 @9 SQUATS. FOCUS ON CORRECT
TECHNIQUE

RDL FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
4 8 @9 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 4 6 @9 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
3 15 @9 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + CRUNCH
3 10+10 @8 FOR HANDSTAND AND LATER
MUSCLE UPS

PROGRAM PROGRESS - WEEK 9

47
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 9/DAY 3 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
DIPS 4 5-7 @9 KEEP YOUR SHOULDERS DEPRES-
SED & PROTRACTED
CLOSED CHEST TECHNIQUE

CHIN UPS WORK ONLY IN THE RANGE YOU

PERFECT FORM
4 5-7 @9 CAN CONTROL. SUPINATED GRIP.
PAUSE IN THE TOP-POSITION

OHP STRENGHTENING YOUR OVER-

BARBELL
4 6-8 @9 HEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU

HIGH ROWS ASSISTANCE WORK FOR PULL UPS.

RINGS 4 8-10 @9 FOCUS ON NEUTRAL SPINE AND

RETRACTED SHOULDERS

SUPPORT HOLD WORKING ON SHOUDER DE-

WITH RING TURN OUT

3 10s @8 PRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
3 8-8 @8-9 EXERCISE FREE TO CHOOSE

PROGRAM PROGRESS - WEEK 9

48
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 9/DAY 4 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HSPU NEGATIVES 5 1 @8
WALK UP THE WALL AND FIND THE
CORRECT POSITION. PERFORM A
BELLY TO WALL, 530 TEMPO NEGATIVE AFTERWARDS

SQUATS, 1.5 REPS TECHNIQUE WORK. TRY TO KEEP

BACKSQUAT, HIGH BAR

4 4-5 @9 THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 6-8 @9 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BRING YOUR KNEE HIGH ENOUGH

BARBELL 4 8 @9 SO THAT YOUR PELVIS ROTATE

UPWARDS

OHP
BARBELL
4 6-8 @9 MORE OVERHEAD VOLUME TO
INCREASE YOUR HSPU PROGRESS

YT-RAISES
RINGS
3 8+8 @8 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

PROGRAM PROGRESS - WEEK 9

49
DELOAD WEEK 10
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 10/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
EXPLOSIVE PULL UPS 3 2 @7 PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
HOLLOW BODY POSITION

PULL UPS, TOP SET

PERFECT FORM
1 1 @6-7 WEIGHTED TOP SINGLE

PULL UPS, BACKOFF BACKOFF SETS. ADJUST WEIGHT

PERFECT FORM
3 5-7 @7 TO THE REPS AND RIR OR DO
THEM BODYWEIGHT

DIPS, 121 TEMPO

CLOSED CHEST TECHNIQUE
3 6-7 @7 PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.

FRONT LEVER HOLD FOCUS ON DEPRESSED AND

TUCK LEGS AS MUCH AS NEEDED 4 3-5s @7 RETRACTED SHOULDERS AND A

FLAT BACK

PUSH UPS / BENCH

HORIZONTAL PUSH
3 6-8 @7 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 10-12 @8 FOCUS ON EXTERNAL ROTATION

PROGRAM PROGRESS - WEEK 10

51
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 10/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 5-7 1 @7
TRY TO FIND BALANCE WITHOUT
THE WALL. AT LEAST FOR A FEW
FREE ATTEMPTS SETS

SQUATS, TOP SET TOP SINGLE. WORK YOUR WAY UP

BACKSQUAT, HIGH BAR

1 1 @6-7 TO THE WORKING WEIGHT OF THE
TOP SET

SQUATS, BACKOFF
BACKSQUAT, HIGH BAR
3 6 @7 ADJUST THE WEIGHT TO THE
REPS AND RPE

RDL FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
3 10 @6-7 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 3 6 @6-7 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
3 15 @9 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + CRUNCH
3 10+10 @8 FOR HANDSTAND AND LATER
MUSCLE UPS

PROGRAM PROGRESS - WEEK 10

52
ROAD TO WEIGHTED

TRAINING BLOCK 2: WEEK 10/DAY 3 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HSPU NEGATIVES 3 1 @6-7
TRY TO PERFORM THE NEGATIVE
FREE STANDING. (AT LEAST FOR A
FREE NEGATIVES, 420 TEMPO FEW SETS)

SQUATS, 121 TEMPO TECHNIQUE WORK. TRY TO KEEP

BACKSQUAT, HIGH BAR

3 4-5 @6-7 THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 6-8 @6-7 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BRING YOUR KNEE HIGH ENOUGH

BARBELL 3 8 @6-7 SO THAT YOUR PELVIS ROTATE

UPWARDS

OHP
BARBELL
3 6-8 @6-7 MORE OVERHEAD VOLUME TO
INCREASE YOUR HSPU PROGRESS

YT-RAISES
RINGS
3 8+8 @7 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

PROGRAM PROGRESS - WEEK 10

53
BLOCK 3, WEEK 11
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 11/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
EXPLOSIVE PULL UPS 3 2 @7 PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
HOLLOW BODY POSITION

PULL UPS, TOP SET

PERFECT FORM
1 1 @7 WEIGHTED TOP SINGLE

PULL UPS, BACKOFF BACKOFF SETS. ADJUST WEIGHT

PERFECT FORM
3 5-7 @8 TO THE REPS AND RIR OR DO
THEM BODYWEIGHT

DIPS, 121 TEMPO

CLOSED CHEST TECHNIQUE
4 6-7 @7-8 PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.

FRONT LEVER HOLD FOCUS ON DEPRESSED AND

TUCK LEGS AS MUCH AS NEEDED 4 3-5s @7-8 RETRACTED SHOULDERS AND A

FLAT BACK

PUSH UPS / BENCH

HORIZONTAL PUSH
4 6-8 @7-8 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 12-15 @8 FOCUS ON EXTERNAL ROTATION

PROGRAM PROGRESS - WEEK 11

55
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 11/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 5-7 1 @7
TRY TO FIND BALANCE WITHOUT
THE WALL. AT LEAST FOR A FEW
FREE ATTEMPTS SETS

SQUATS, TOP SET TOP SINGLE. WORK YOUR WAY UP

BACKSQUAT, HIGH BAR

1 1 @7 TO THE WORKING WEIGHT OF THE
TOP SET

SQUATS, BACKOFF
BACKSQUAT, HIGH BAR
3 6 @7-8 ADJUST THE WEIGHT TO THE
REPS AND RPE

RDL FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
4 10 @7-8 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 3 6 @8 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
3 15 @9 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + CRUNCH
3 10+10 @8 FOR HANDSTAND AND LATER
MUSCLE UPS

PROGRAM PROGRESS - WEEK 11

56
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 11/DAY 3 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
DIPS, TOP SET 1 1 @7 WEIGHTED TOP SET
CLOSED CHEST TECHNIQUE

DIPS, BACKOFF 3 6 @7-8 KEEP YOUR SHOULDERS DEPRES-

SED & PROTRACTED
CLOSED CHEST TECHNIQUE

CHIN UPS, 121 TEMPO

PERFECT FORM
4 5-7 @7-8 PAUSE 2s IN THE TOP POSITION

OHP STRENGHTENING YOUR OVER-

BARBELL
4 6-8 @7-8 HEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU

HIGH ROWS ASSISTANCE WORK FOR PULL UPS.

RINGS 4 8-10 @7-8 FOCUS ON NEUTRAL SPINE AND

RETRACTED SHOULDERS

SUPPORT HOLD WORKING ON SHOUDER DE-

WITH RING TURN OUT

3 10s @8 PRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
3 8-8 @8-9 EXERCISE FREE TO CHOOSE

PROGRAM PROGRESS - WEEK 11

57
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 11/DAY 4 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HSPU NEGATIVES 4 1 @7-8
TRY TO PERFORM THE NEGATIVE
FREE STANDING. (AT LEAST FOR A
FREE NEGATIVES, 420 TEMPO FEW SETS)

SQUATS, 121 TEMPO TECHNIQUE WORK. TRY TO KEEP

BACKSQUAT, HIGH BAR

4 5-7 @7-8 THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 10 @7-8 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BRING YOUR KNEE HIGH ENOUGH

BARBELL 4 8-12 @7-8 SO THAT YOUR PELVIS ROTATE

UPWARDS

OHP
BARBELL
4 5 @7-8 INCREASING THE WEIGHTS OVER-
HEAD TO SUPPLEMENT HSPU

YT-RAISES
RINGS
3 8+8 @7 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

PROGRAM PROGRESS - WEEK 11

58
WEEK 12
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 12/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
EXPLOSIVE PULL UPS 3 2 @7 PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
HOLLOW BODY POSITION

PULL UPS, TOP SET

PERFECT FORM
1 1 @8 WEIGHTED TOP SINGLE

PULL UPS, BACKOFF BACKOFF SETS. ADJUST WEIGHT

PERFECT FORM
3 5-7 @8 TO THE REPS AND RIR OR DO
THEM BODYWEIGHT

DIPS, 121 TEMPO

CLOSED CHEST TECHNIQUE
4 6-7 @8 PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.

FRONT LEVER HOLD FOCUS ON DEPRESSED AND

TUCK LEGS AS MUCH AS NEEDED 4 3-5s @8 RETRACTED SHOULDERS AND A

FLAT BACK

PUSH UPS / BENCH

HORIZONTAL PUSH
4 6-8 @8 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 12-15 @8 FOCUS ON EXTERNAL ROTATION

PROGRAM PROGRESS - WEEK 12

60
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 12/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 5-7 1 @7
TRY TO FIND BALANCE WITHOUT
THE WALL. AT LEAST FOR A FEW
FREE ATTEMPTS SETS

SQUATS, TOP SET TOP SINGLE. WORK YOUR WAY UP

BACKSQUAT, HIGH BAR

1 1 @8 TO THE WORKING WEIGHT OF THE
TOP SET

SQUATS, BACKOFF
BACKSQUAT, HIGH BAR
3 6 @8 ADJUST THE WEIGHT TO THE
REPS AND RPE

RDL FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
4 10 @8 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 3 6 @8 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
4 15 @9 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + CRUNCH
3 10+10 @8 FOR HANDSTAND AND LATER
MUSCLE UPS

PROGRAM PROGRESS - WEEK 12

61
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 12/DAY 3 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
DIPS, TOP SET 1 1 @8 WEIGHTED TOP SET
CLOSED CHEST TECHNIQUE

DIPS, BACKOFF 3 6 @8 KEEP YOUR SHOULDERS DEPRES-

SED & PROTRACTED
CLOSED CHEST TECHNIQUE

CHIN UPS, 121 TEMPO

PERFECT FORM
4 5-7 @8 PAUSE 2s IN THE TOP POSITION

OHP STRENGHTENING YOUR OVER-

BARBELL
4 6-8 @8 HEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU

HIGH ROWS ASSISTANCE WORK FOR PULL UPS.

RINGS 4 8-10 @8 FOCUS ON NEUTRAL SPINE AND

RETRACTED SHOULDERS

SUPPORT HOLD WORKING ON SHOUDER DE-

WITH RING TURN OUT

3 10s @8 PRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
3 8-8 @8-9 EXERCISE FREE TO CHOOSE

PROGRAM PROGRESS - WEEK 12

62
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 12/DAY 4 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HSPU NEGATIVES 5 1 @8
TRY TO PERFORM THE NEGATIVE
FREE STANDING. (AT LEAST FOR A
FREE NEGATIVES, 420 TEMPO FEW SETS)

SQUATS, 121 TEMPO TECHNIQUE WORK. TRY TO KEEP

BACKSQUAT, HIGH BAR

4 5-7 @8 THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 10 @8 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BRING YOUR KNEE HIGH ENOUGH

BARBELL 4 8-12 @8 SO THAT YOUR PELVIS ROTATE

UPWARDS

OHP
BARBELL
4 5 @8 INCREASING THE WEIGHTS OVER-
HEAD TO SUPPLEMENT HSPU

YT-RAISES
RINGS
3 8+8 @8 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

PROGRAM PROGRESS - WEEK 12

63
WEEK 13
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 13/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
EXPLOSIVE PULL UPS 3 2 @7 PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
HOLLOW BODY POSITION

PULL UPS, TOP SET

PERFECT FORM
1 1 @8 WEIGHTED TOP SINGLE

PULL UPS, BACKOFF BACKOFF SETS. ADJUST WEIGHT

PERFECT FORM
3 5-7 @8-9 TO THE REPS AND RIR OR DO
THEM BODYWEIGHT

DIPS, 121 TEMPO

CLOSED CHEST TECHNIQUE
4 6-7 @8 PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.

FRONT LEVER HOLD FOCUS ON DEPRESSED AND

TUCK LEGS AS MUCH AS NEEDED 4 3-5s @8 RETRACTED SHOULDERS AND A

FLAT BACK

PUSH UPS / BENCH

HORIZONTAL PUSH
4 6-8 @8 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 12-15 @8 FOCUS ON EXTERNAL ROTATION

PROGRAM PROGRESS - WEEK 13

65
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 13/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 5-7 1 @7
TRY TO FIND BALANCE WITHOUT
THE WALL. AT LEAST FOR A FEW
FREE ATTEMPTS SETS

SQUATS, TOP SET TOP SINGLE. WORK YOUR WAY UP

BACKSQUAT, HIGH BAR

1 1 @8 TO THE WORKING WEIGHT OF THE
TOP SET

SQUATS, BACKOFF
BACKSQUAT, HIGH BAR
3 6 @8-9 ADJUST THE WEIGHT TO THE
REPS AND RPE

RDL FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
4 10 @8 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 3 6 @8 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
4 15 @9 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + CRUNCH
3 10+10 @8 FOR HANDSTAND AND LATER
MUSCLE UPS

PROGRAM PROGRESS - WEEK 13

66
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 13/DAY 3 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
DIPS, TOP SET 1 1 @8 WEIGHTED TOP SET
CLOSED CHEST TECHNIQUE

DIPS, BACKOFF 3 6 @9 KEEP YOUR SHOULDERS DEPRES-

SED & PROTRACTED
CLOSED CHEST TECHNIQUE

CHIN UPS, 121 TEMPO

PERFECT FORM
4 5-7 @8 PAUSE 2s IN THE TOP POSITION

OHP STRENGHTENING YOUR OVER-

BARBELL
4 6-8 @8 HEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU

HIGH ROWS ASSISTANCE WORK FOR PULL UPS.

RINGS 4 8-10 @8 FOCUS ON NEUTRAL SPINE AND

RETRACTED SHOULDERS

SUPPORT HOLD WORKING ON SHOUDER DE-

WITH RING TURN OUT

3 10s @8 PRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
3 8-8 @8-9 EXERCISE FREE TO CHOOSE

PROGRAM PROGRESS - WEEK 13

67
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 13/DAY 4 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HSPU NEGATIVES 5 1 @9
TRY TO PERFORM THE NEGATIVE
FREE STANDING. (AT LEAST FOR A
FREE NEGATIVES, 530 TEMPO FEW SETS)

SQUATS, 121 TEMPO TECHNIQUE WORK. TRY TO KEEP

BACKSQUAT, HIGH BAR

4 5-7 @8 THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 10 @8 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BRING YOUR KNEE HIGH ENOUGH

BARBELL 4 8-12 @8-9 SO THAT YOUR PELVIS ROTATE

UPWARDS

OHP
BARBELL
4 5 @8-9 INCREASING THE WEIGHTS OVER-
HEAD TO SUPPLEMENT HSPU

YT-RAISES
RINGS
3 8+8 @8 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

PROGRAM PROGRESS - WEEK 13

68
WEEK 14
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 14/DAY 1 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
EXPLOSIVE PULL UPS 3 2 @7 PREPARING THE EXPLOSIVE
STRENGTH FOR MUSCLE UPS
HOLLOW BODY POSITION

PULL UPS, TOP SET

PERFECT FORM
1 1 @9 WEIGHTED TOP SINGLE

PULL UPS, BACKOFF BACKOFF SETS. ADJUST WEIGHT

PERFECT FORM
3 5-7 @9 TO THE REPS AND RIR OR DO
THEM BODYWEIGHT

DIPS, 121 TEMPO

CLOSED CHEST TECHNIQUE
4 6-7 @8 PAUSE 2s IN THE POINT OF
RETURN. TECHNIQUE WORK.

FRONT LEVER HOLD FOCUS ON DEPRESSED AND

TUCK LEGS AS MUCH AS NEEDED 4 3-5s @8 RETRACTED SHOULDERS AND A

FLAT BACK

PUSH UPS / BENCH

HORIZONTAL PUSH
4 6-8 @8 DEPENDING ON YOUR EQUIPMENT
CHOOSE YOUR EXERCISE

FACEPULLS
CHOOSE YOUR EQUIPMENT
3 12-15 @8 FOCUS ON EXTERNAL ROTATION

PROGRAM PROGRESS - WEEK 14

70
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 14/DAY 2 - LOWER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HANDSTAND 5-7 1 @7
TRY TO FIND BALANCE WITHOUT
THE WALL. AT LEAST FOR A FEW
FREE ATTEMPTS SETS

SQUATS, TOP SET TOP SINGLE. WORK YOUR WAY UP

BACKSQUAT, HIGH BAR

1 1 @8 TO THE WORKING WEIGHT OF THE
TOP SET

SQUATS, BACKOFF
BACKSQUAT, HIGH BAR
3 6 @9 ADJUST THE WEIGHT TO THE
REPS AND RPE

RDL FOCUS ON A NEUTRAL SPINE.

BARBELL / DUMBBELL
4 10 @9 PAUSE 1s IN THE POINT OF
RETURN.

HALF SISSY SQUAT WORKS YOUR QUADS AND OPENS

BAND ASSISTED 3 6 @8 YOUR HIP FLEXORS. MOBILITY &

STRENGTH

CALVES
UNILATERAL
4 15 @9 HIGH REP RANGES USUALLY WORK
BEST FOR CALVES

HOLLOW BODY COMBO STRENGHTEN HOLLOW POSITION

SWING + CRUNCH
3 10+10 @8 FOR HANDSTAND AND LATER
MUSCLE UPS

PROGRAM PROGRESS - WEEK 14

71
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 14/DAY 3 - UPPER

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
DIPS, TOP SET 1 1 @9 WEIGHTED TOP SET
CLOSED CHEST TECHNIQUE

DIPS, BACKOFF 3 6 @9 KEEP YOUR SHOULDERS DEPRES-

SED & PROTRACTED
CLOSED CHEST TECHNIQUE

CHIN UPS, 121 TEMPO

PERFECT FORM
4 5-7 @8 PAUSE 2s IN THE TOP POSITION

OHP STRENGHTENING YOUR OVER-

BARBELL
4 6-8 @8 HEAD STRENGTH. ASSISTANCE
FOR DIPS & HSPU

HIGH ROWS ASSISTANCE WORK FOR PULL UPS.

RINGS 4 8-10 @8 FOCUS ON NEUTRAL SPINE AND

RETRACTED SHOULDERS

SUPPORT HOLD WORKING ON SHOUDER DE-

WITH RING TURN OUT

3 10s @8 PRESSION, HOLLOW BODY FORM &
EXTERNAL ROTATION

BICEPS-TRICEPS ISO
SUPERSET FOR ARMS
3 8-8 @8-9 EXERCISE FREE TO CHOOSE

PROGRAM PROGRESS - WEEK 14

72
ROAD TO WEIGHTED

TRAINING BLOCK 3: WEEK 14/DAY 4 - FULL BODY

EXERCISE SETS REPS NOTES TRACK YOUR NUMBERS
HSPU NEGATIVES 5 1 @9
TRY TO PERFORM THE NEGATIVE
FREE STANDING. (AT LEAST FOR A
FREE NEGATIVES, 530 TEMPO FEW SETS)

SQUATS, 121 TEMPO TECHNIQUE WORK. TRY TO KEEP

BACKSQUAT, HIGH BAR

4 5-7 @8-9 THE TENSION FOR ANOTHER HALF
REP BEFORE GOING UP

HIP TRHUSTS STRENGTHEN YOUR GLUTES AND

BARBELL, BEST WITH LOOP BAND

3 10 @8 LEG ABDUCTION FOR BETTER
SQUATS

BEND OVER ROW BRING YOUR KNEE HIGH ENOUGH

BARBELL 4 8-12 @8-9 SO THAT YOUR PELVIS ROTATE

UPWARDS

OHP
BARBELL
4 5 @8-9 INCREASING THE WEIGHTS OVER-
HEAD TO SUPPLEMENT HSPU

YT-RAISES
RINGS
3 8+8 @8 STRENGTHEN YOUR SHOULDERS
FROM DIFFERENT ANGLES

PROGRAM PROGRESS - WEEK 14

73
WEEK 15
ROAD TO WEIGHTED

BLOCK 4: HOW TO CONTINUE?

In week 15 you should adjust your deload towards your

next goal. You can start one of my more advanced pro-
grams like the SKILLS or 1RM Edition. If you do so, start
the first week of these programs in a deload version. (Just
cut some sets and train all exercises @ rpe 6-7. You can
also decrease the number of training days as we did in
this program to get more rest.

The other option would be to apply for the KING OF

WEIGHTED ONLINE COACHING. You will find more infor-
mation about my personal online coaching under:

[Link]
ching-de-eng

PROGRAM PROGRESS - WEEK 15

75