BL/FL - WEEK 1
DAY LETTER EXERCISE INTENSITY
BL 1 A1 Back Lever
BL 1 B1 Back Lever Pull
BL 1 C1 Band Back Lever
BL 1 D1 Reverse Hyper
BL 1 D2 Back Lever Pull-Down
FL 1 A1 Front Lever
FL 1 B1 Front Lever Eccentric
FL 1 C1 Band Front Lever
FL 1 D1 Dragon Flag
FL 1 E1 Horizontal Scap Pull
FL 1 E2 Tricep Kickback
BL 2 A1 Back Lever
BL 2 B1 Back Lever Eccentric
BL 2 C1 Band Back Lever
BL 2 D1 Reverse Hyper
BL 2 D2 Scap Push-Up
BL 2 E1 Bicep Curl
FL 2 A1 Front Lever
FL 2 B1 Front Lever Pull
FL 2 C1 Band Front Lever
FL 2 D1 Dragon Flag
FL 2 E1 Back Lever Pull-Down
v
SETS REPS REST ( MINS)
3
3
2
1
3
3
2
2
1
3
3
2
1
1
3
3
2
2
1
BL/FL - WEEK 2
DAY LETTER EXERCISE INTENSITY
BL 1 A1 Back Lever
BL 1 B1 Back Lever Pull
BL 1 C1 Band Back Lever
BL 1 D1 Reverse Hyper
BL 1 D2 Back Lever Pull-Down
FL 1 A1 Front Lever
FL 1 B1 Front Lever Eccentric
FL 1 C1 Band Front Lever
FL 1 D1 Dragon Flag
FL 1 E1 Horizontal Scap Pull
FL 1 E2 Tricep Kickback
BL 2 A1 Back Lever
BL 2 B1 Back Lever Eccentric
BL 2 C1 Band Back Lever
BL 2 D1 Reverse Hyper
BL 2 D2 Scap Push-Up
BL 2 E1 Bicep Curl
FL 2 A1 Front Lever
FL 2 B1 Front Lever Pull
FL 2 C1 Band Front Lever
FL 2 D1 Dragon Flag
FL 2 E1 Back Lever Pull-Down
v
SETS REPS REST ( MINS)
3
3
2
1
3
3
2
2
1
3
3
2
1
1
3
3
2
2
1
BL/FL - WEEK 3
DAY LETTER EXERCISE INTENSITY
BL 1 A1 Back Lever
BL 1 B1 Back Lever Pull
BL 1 C1 Band Back Lever
BL 1 D1 Reverse Hyper
BL 1 D2 Back Lever Pull-Down
FL 1 A1 Front Lever
FL 1 B1 Front Lever Eccentric
FL 1 C1 Band Front Lever
FL 1 D1 Dragon Flag
FL 1 E1 Horizontal Scap Pull
FL 1 E2 Tricep Kickback
BL 2 A1 Back Lever
BL 2 B1 Back Lever Eccentric
BL 2 C1 Band Back Lever
BL 2 D1 Reverse Hyper
BL 2 D2 Scap Push-Up
BL 2 E1 Bicep Curl
FL 2 A1 Front Lever
FL 2 B1 Front Lever Pull
FL 2 C1 Band Front Lever
FL 2 D1 Dragon Flag
FL 2 E1 Back Lever Pull-Down
v
SETS REPS REST ( MINS)
3
3
2
1
3
3
2
2
1
3
3
2
1
1
3
3
2
2
1
BL/FL - WEEK 4
DAY LETTER EXERCISE INTENSITY
BL 1 A1 Back Lever
BL 1 B1 Back Lever Pull
BL 1 C1 Band Back Lever
BL 1 D1 Reverse Hyper
BL 1 D2 Back Lever Pull-Down
FL 1 A1 Front Lever
FL 1 B1 Front Lever Eccentric
FL 1 C1 Band Front Lever
FL 1 D1 Dragon Flag
FL 1 E1 Horizontal Scap Pull
FL 1 E2 Tricep Kickback
BL 2 A1 Back Lever
BL 2 B1 Back Lever Eccentric
BL 2 C1 Band Back Lever
BL 2 D1 Reverse Hyper
BL 2 D2 Scap Push-Up
BL 2 E1 Bicep Curl
FL 2 A1 Front Lever
FL 2 B1 Front Lever Pull
FL 2 C1 Band Front Lever
FL 2 D1 Dragon Flag
FL 2 E1 Back Lever Pull-Down
v
SETS REPS REST ( MINS)
3
3
2
1
3
3
2
2
1
3
3
2
1
1
3
3
2
2
1
BL/FL - WEEK 5
DAY LETTER EXERCISE INTENSITY
BL 1 A1 Back Lever
BL 1 B1 Back Lever Pull
BL 1 C1 Band Back Lever
BL 1 D1 Reverse Hyper
BL 1 D2 Back Lever Pull-Down
FL 1 A1 Front Lever
FL 1 B1 Front Lever Eccentric
FL 1 C1 Band Front Lever
FL 1 D1 Dragon Flag
FL 1 E1 Horizontal Scap Pull
FL 1 E2 Tricep Kickback
BL 2 A1 Back Lever
BL 2 B1 Back Lever Eccentric
BL 2 C1 Band Back Lever
BL 2 D1 Reverse Hyper
BL 2 D2 Scap Push-Up
BL 2 E1 Bicep Curl
FL 2 A1 Front Lever
FL 2 B1 Front Lever Pull
FL 2 C1 Band Front Lever
FL 2 D1 Dragon Flag
FL 2 E1 Back Lever Pull-Down
v
SETS REPS REST ( MINS)
3
3
2
1
3
3
2
2
1
3
3
2
1
1
3
3
2
2
1
BL/FL - WEEK 6
DAY LETTER EXERCISE INTENSITY
BL 1 A1 Back Lever
BL 1 B1 Back Lever Pull
BL 1 C1 Band Back Lever
BL 1 D1 Reverse Hyper
BL 1 D2 Back Lever Pull-Down
FL 1 A1 Front Lever
FL 1 B1 Front Lever Eccentric
FL 1 C1 Band Front Lever
FL 1 D1 Dragon Flag
FL 1 E1 Horizontal Scap Pull
FL 1 E2 Tricep Kickback
BL 2 A1 Back Lever
BL 2 B1 Back Lever Eccentric
BL 2 C1 Band Back Lever
BL 2 D1 Reverse Hyper
BL 2 D2 Scap Push-Up
BL 2 E1 Bicep Curl
FL 2 A1 Front Lever
FL 2 B1 Front Lever Pull
FL 2 C1 Band Front Lever
FL 2 D1 Dragon Flag
FL 2 E1 Back Lever Pull-Down
v
SETS REPS REST ( MINS)
3
3
2
1
3
3
2
2
1
3
3
2
1
1
3
3
2
2
1
BL/FL - WEEK 7
DAY LETTER EXERCISE INTENSITY
BL 1 A1 Back Lever
BL 1 B1 Back Lever Pull
BL 1 C1 Band Back Lever
BL 1 D1 Reverse Hyper
BL 1 D2 Back Lever Pull-Down
FL 1 A1 Front Lever
FL 1 B1 Front Lever Eccentric
FL 1 C1 Band Front Lever
FL 1 D1 Dragon Flag
FL 1 E1 Horizontal Scap Pull
FL 1 E2 Tricep Kickback
BL 2 A1 Back Lever
BL 2 B1 Back Lever Eccentric
BL 2 C1 Band Back Lever
BL 2 D1 Reverse Hyper
BL 2 D2 Scap Push-Up
BL 2 E1 Bicep Curl
FL 2 A1 Front Lever
FL 2 B1 Front Lever Pull
FL 2 C1 Band Front Lever
FL 2 D1 Dragon Flag
FL 2 E1 Back Lever Pull-Down
v
SETS REPS REST ( MINS)
3
3
2
1
3
3
2
2
1
3
3
2
1
1
3
3
2
2
1
BL/FL - WEEK 8 (Deload)
DAY LETTER EXERCISE INTENSITY
BL 1 A1 Back Lever
BL 1 B1 Back Lever Pull
BL 1 C1 Band Back Lever
BL 1 D1 Reverse Hyper
BL 1 D2 Back Lever Pull-Down
FL 1 A1 Front Lever
FL 1 B1 Front Lever Eccentric
FL 1 C1 Band Front Lever
FL 1 D1 Dragon Flag
FL 1 E1 Horizontal Scap Pull
FL 1 E2 Tricep Kickback
BL 2 A1 Max Back Lever
BL 2 B1 Back Lever
BL 2 C1 Back Lever Eccentric
BL 2 D1 Band Back Lever
BL 2 E1 Reverse Hyper
BL 2 E2 Scap Push-Up
BL 2 F1 Bicep Curl
FL 2 A1 Max Front Lever
FL 2 B1 Front Lever
FL 2 C1 Front Lever Pull
FL 2 D1 Band Front Lever
FL 2 E1 Dragon Flag
FL 2 F1 Back Lever Pull-Down
v
SETS REPS REST ( MINS)
3
3
2
1
3
3
2
2
1
3
3
3
2
1
1
3
3
3
2
2
1
