About this program
High-tension strength split for advanced practitioners — planche, front lever, and heavy pulling.
Program breakdown
Week 1 preview- Archer Push-ups5 × 8 eaRest 90s
- Decline Push-ups5 × 15Rest 75s
- Handstand Push-ups5 × 6Rest 90s
- Ring Dips5 × 10Rest 90s
- Planche Lean5 × 20sRest 60s
Advanced Calisthenics Strength 1
High-tension strength split for advanced practitioners — planche, front lever, and heavy pulling.
Week 1
Day 1 · Week 1 Day 1 — Push
Progressive week 1 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Archer Push-ups | 5 | 8 ea | 90s | |
| Decline Push-ups | 5 | 15 | 75s | |
| Handstand Push-ups | 5 | 6 | 90s | |
| Ring Dips | 5 | 10 | 90s | |
| Planche Lean | 5 | 20s | 60s |
Day 2 · Week 1 Day 2 — Pull
Progressive week 1 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Wide Pull-ups | 5 | 8 | 90s | |
| L-sit Pull-ups | 5 | 6 | 90s | |
| Archer Pull-ups | 5 | 5 ea | 90s | |
| Muscle-ups | 5 | 5 | 120s | |
| Front Lever Rows | 5 | 6 | 90s |
Day 3 · Week 1 Day 3 — Legs
Progressive week 1 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Pistol Squats | 5 | 6 ea | 90s | |
| Jump Pistols | 5 | 5 ea | 90s | |
| Shrimp Squats | 5 | 4 ea | 90s | |
| Nordic Curls | 5 | 6 | 90s | |
| Single-Leg Box Jumps | 5 | 6 ea | 75s |
Day 4 · Week 1 Day 4 — Core
Progressive week 1 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Full L-sit | 5 | 15s | 60s | |
| Dragon Flag | 5 | 5 | 90s | |
| Front Lever Raise | 5 | 5 | 90s | |
| Windshield Wipers | 5 | 8 | 60s | |
| Human Flag Hold | 5 | 10s | 90s |
Day 5 · Week 1 Day 5 — Skills
Progressive week 1 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Freestanding HSPU | 5 | 4 | 120s | |
| Planche Progression | 5 | 20s | 90s | |
| Front Lever | 5 | 10s | 90s | |
| Handstand Walk | 5 | 10m | 90s | |
| One-Arm Push-up Progression | 5 | 5 ea | 120s |
Week 2
Day 1 · Week 2 Day 1 — Push
Progressive week 2 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Archer Push-ups | 5 | 8 ea | 87s | |
| Decline Push-ups | 5 | 15 | 72s | |
| Handstand Push-ups | 5 | 6 | 87s | |
| Ring Dips | 5 | 10 | 87s | |
| Planche Lean | 5 | 20s | 57s |
Day 2 · Week 2 Day 2 — Pull
Progressive week 2 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Wide Pull-ups | 5 | 8 | 87s | |
| L-sit Pull-ups | 5 | 6 | 87s | |
| Archer Pull-ups | 5 | 5 ea | 87s | |
| Muscle-ups | 5 | 5 | 117s | |
| Front Lever Rows | 5 | 6 | 87s |
Day 3 · Week 2 Day 3 — Legs
Progressive week 2 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Pistol Squats | 5 | 6 ea | 87s | |
| Jump Pistols | 5 | 5 ea | 87s | |
| Shrimp Squats | 5 | 4 ea | 87s | |
| Nordic Curls | 5 | 6 | 87s | |
| Single-Leg Box Jumps | 5 | 6 ea | 72s |
Day 4 · Week 2 Day 4 — Core
Progressive week 2 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Full L-sit | 5 | 15s | 57s | |
| Dragon Flag | 5 | 5 | 87s | |
| Front Lever Raise | 5 | 5 | 87s | |
| Windshield Wipers | 5 | 8 | 57s | |
| Human Flag Hold | 5 | 10s | 87s |
Day 5 · Week 2 Day 5 — Skills
Progressive week 2 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Freestanding HSPU | 5 | 4 | 117s | |
| Planche Progression | 5 | 20s | 87s | |
| Front Lever | 5 | 10s | 87s | |
| Handstand Walk | 5 | 10m | 87s | |
| One-Arm Push-up Progression | 5 | 5 ea | 117s |
Week 3
Day 1 · Week 3 Day 1 — Push
Progressive week 3 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Archer Push-ups | 5 | 8 ea | 84s | |
| Decline Push-ups | 5 | 15 | 69s | |
| Handstand Push-ups | 5 | 6 | 84s | |
| Ring Dips | 5 | 10 | 84s | |
| Planche Lean | 5 | 20s | 54s |
Day 2 · Week 3 Day 2 — Pull
Progressive week 3 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Wide Pull-ups | 5 | 8 | 84s | |
| L-sit Pull-ups | 5 | 6 | 84s | |
| Archer Pull-ups | 5 | 5 ea | 84s | |
| Muscle-ups | 5 | 5 | 114s | |
| Front Lever Rows | 5 | 6 | 84s |
Day 3 · Week 3 Day 3 — Legs
Progressive week 3 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Pistol Squats | 5 | 6 ea | 84s | |
| Jump Pistols | 5 | 5 ea | 84s | |
| Shrimp Squats | 5 | 4 ea | 84s | |
| Nordic Curls | 5 | 6 | 84s | |
| Single-Leg Box Jumps | 5 | 6 ea | 69s |
Day 4 · Week 3 Day 4 — Core
Progressive week 3 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Full L-sit | 5 | 15s | 54s | |
| Dragon Flag | 5 | 5 | 84s | |
| Front Lever Raise | 5 | 5 | 84s | |
| Windshield Wipers | 5 | 8 | 54s | |
| Human Flag Hold | 5 | 10s | 84s |
Day 5 · Week 3 Day 5 — Skills
Progressive week 3 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Freestanding HSPU | 5 | 4 | 114s | |
| Planche Progression | 5 | 20s | 84s | |
| Front Lever | 5 | 10s | 84s | |
| Handstand Walk | 5 | 10m | 84s | |
| One-Arm Push-up Progression | 5 | 5 ea | 114s |
Week 4
Day 1 · Week 4 Day 1 — Push
Progressive week 4 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Archer Push-ups | 5 | 8 ea | 81s | |
| Decline Push-ups | 5 | 15 | 66s | |
| Handstand Push-ups | 5 | 6 | 81s | |
| Ring Dips | 5 | 10 | 81s | |
| Planche Lean | 5 | 20s | 51s |
Day 2 · Week 4 Day 2 — Pull
Progressive week 4 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Wide Pull-ups | 5 | 8 | 81s | |
| L-sit Pull-ups | 5 | 6 | 81s | |
| Archer Pull-ups | 5 | 5 ea | 81s | |
| Muscle-ups | 5 | 5 | 111s | |
| Front Lever Rows | 5 | 6 | 81s |
Day 3 · Week 4 Day 3 — Legs
Progressive week 4 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Pistol Squats | 5 | 6 ea | 81s | |
| Jump Pistols | 5 | 5 ea | 81s | |
| Shrimp Squats | 5 | 4 ea | 81s | |
| Nordic Curls | 5 | 6 | 81s | |
| Single-Leg Box Jumps | 5 | 6 ea | 66s |
Day 4 · Week 4 Day 4 — Core
Progressive week 4 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Full L-sit | 5 | 15s | 51s | |
| Dragon Flag | 5 | 5 | 81s | |
| Front Lever Raise | 5 | 5 | 81s | |
| Windshield Wipers | 5 | 8 | 51s | |
| Human Flag Hold | 5 | 10s | 81s |
Day 5 · Week 4 Day 5 — Skills
Progressive week 4 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Freestanding HSPU | 5 | 4 | 111s | |
| Planche Progression | 5 | 20s | 81s | |
| Front Lever | 5 | 10s | 81s | |
| Handstand Walk | 5 | 10m | 81s | |
| One-Arm Push-up Progression | 5 | 5 ea | 111s |
Week 5
Day 1 · Week 5 Day 1 — Push
Progressive week 5 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Archer Push-ups | 5 | 8 ea | 78s | |
| Decline Push-ups | 5 | 15 | 63s | |
| Handstand Push-ups | 5 | 6 | 78s | |
| Ring Dips | 5 | 10 | 78s | |
| Planche Lean | 5 | 20s | 48s |
Day 2 · Week 5 Day 2 — Pull
Progressive week 5 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Wide Pull-ups | 5 | 8 | 78s | |
| L-sit Pull-ups | 5 | 6 | 78s | |
| Archer Pull-ups | 5 | 5 ea | 78s | |
| Muscle-ups | 5 | 5 | 108s | |
| Front Lever Rows | 5 | 6 | 78s |
Day 3 · Week 5 Day 3 — Legs
Progressive week 5 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Pistol Squats | 5 | 6 ea | 78s | |
| Jump Pistols | 5 | 5 ea | 78s | |
| Shrimp Squats | 5 | 4 ea | 78s | |
| Nordic Curls | 5 | 6 | 78s | |
| Single-Leg Box Jumps | 5 | 6 ea | 63s |
Day 4 · Week 5 Day 4 — Core
Progressive week 5 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Full L-sit | 5 | 15s | 48s | |
| Dragon Flag | 5 | 5 | 78s | |
| Front Lever Raise | 5 | 5 | 78s | |
| Windshield Wipers | 5 | 8 | 48s | |
| Human Flag Hold | 5 | 10s | 78s |
Day 5 · Week 5 Day 5 — Skills
Progressive week 5 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Freestanding HSPU | 5 | 4 | 108s | |
| Planche Progression | 5 | 20s | 78s | |
| Front Lever | 5 | 10s | 78s | |
| Handstand Walk | 5 | 10m | 78s | |
| One-Arm Push-up Progression | 5 | 5 ea | 108s |
Week 6
Day 1 · Week 6 Day 1 — Push
Progressive week 6 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Archer Push-ups | 5 | 8 ea | 75s | |
| Decline Push-ups | 5 | 15 | 60s | |
| Handstand Push-ups | 5 | 6 | 75s | |
| Ring Dips | 5 | 10 | 75s | |
| Planche Lean | 5 | 20s | 45s |
Day 2 · Week 6 Day 2 — Pull
Progressive week 6 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Wide Pull-ups | 5 | 8 | 75s | |
| L-sit Pull-ups | 5 | 6 | 75s | |
| Archer Pull-ups | 5 | 5 ea | 75s | |
| Muscle-ups | 5 | 5 | 105s | |
| Front Lever Rows | 5 | 6 | 75s |
Day 3 · Week 6 Day 3 — Legs
Progressive week 6 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Pistol Squats | 5 | 6 ea | 75s | |
| Jump Pistols | 5 | 5 ea | 75s | |
| Shrimp Squats | 5 | 4 ea | 75s | |
| Nordic Curls | 5 | 6 | 75s | |
| Single-Leg Box Jumps | 5 | 6 ea | 60s |
Day 4 · Week 6 Day 4 — Core
Progressive week 6 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Full L-sit | 5 | 15s | 45s | |
| Dragon Flag | 5 | 5 | 75s | |
| Front Lever Raise | 5 | 5 | 75s | |
| Windshield Wipers | 5 | 8 | 45s | |
| Human Flag Hold | 5 | 10s | 75s |
Day 5 · Week 6 Day 5 — Skills
Progressive week 6 of Advanced Calisthenics Strength 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Freestanding HSPU | 5 | 4 | 105s | |
| Planche Progression | 5 | 20s | 75s | |
| Front Lever | 5 | 10s | 75s | |
| Handstand Walk | 5 | 10m | 75s | |
| One-Arm Push-up Progression | 5 | 5 ea | 105s |
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