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Tracking - 4X Per Week - BL - FL

This document outlines an 8-week calisthenics training program focused on the back lever and front lever. It provides the exercises, sets, reps, and rest periods for each bodyweight exercise over the course of two daily full-body workouts per week. The program progresses over 8 weeks before taking a deload week with reduced intensity in the final week.

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223 views16 pages

Tracking - 4X Per Week - BL - FL

This document outlines an 8-week calisthenics training program focused on the back lever and front lever. It provides the exercises, sets, reps, and rest periods for each bodyweight exercise over the course of two daily full-body workouts per week. The program progresses over 8 weeks before taking a deload week with reduced intensity in the final week.

Uploaded by

fjuopregheru5734
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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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

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