STAGE 1

DAY #1

PULL DAY

1st: OAP:

- 3 sets of 2 paused (on top) reps with the band

- 3 sets of 2 paused (on halfway) half reps of bottom part with the band

- 3 sets of 2 half reps from half to chin over the bar with the band

Rest 4 minutes in between

2nd: PULL UPS:

5x3 reps +30kg with 1 second hold chin over the bar after each rep

5x4 reps +20kg with 2 seconds hold chin over the bar after each rep

5x5 reps +10kg with 3 seconds hold chin over the bar after each rep

Rest around 4 minutes in between

3rd: AUSTRALIAN PULL UP ON RINGS:

5 sets of 20 reps

Rest 4 minutes in between

4th: BICEPS CURLS +10KG (10 EACH ARM):

4 sets of 8 reps (choose the tempo that makes you struggle for the 7th and 8th reps)

Rest 4 minutes in between

DAY#2

PUSH DAY

1st: HSPU:

- 3 sets of 2 HSPUs with belly to the wall

- 3 sets of 2 HSPU back to the wall + negative with 3 seconds hold on the bottom

- 3 sets of 3 planche lean push ups

Rest 3-4 minutes in between

2nd: DIPS +20kg:

TEMPO reps - 3 sec down + 3 sec up

5 sets of 6 reps

Rest 3-4 minutes

3rd: PUSH UPS:

5 skull crushers (french push up)30 regular push ups - 15 diamonds - 5 russian dips
5 - 25 - 12 - 5
5 - 20 - 9 - 5
5 - 15 - 6 - 5
5 - 10 - 3 - 5

Rest as long as you need to complete each number unbroken

3rd: Triceps extension +20kg (machine):

4 sets of 8 reps (choose the tempo that makes you struggle for the 7th and 8th reps)

Rest 4 minutes in between

DAY #3

LEGS + CORE

1st: SQUATS:

5 sets of 5 squats +60% off 1RM - rest 4 minutes in between

2nd: DEADLIFT:

5 sets of 10 +70% off 1RM - rest 4 minutes in between

3rd: HIP THRUST:

5 sets of 10 hip thrusts +60% off 1RM - rest 4 minutes in between

4th: Lunges +20kg

5 sets of 12 reps each leg

Rest 4 minutes in between

5th: Single leg calves raisers +20kg:

5 sets of 12 reps with pause ion top and the bottom

Rest 3 minutes in between

DAY #4

HSPU & SLOW MU DAY

1st:

EMOM x5 - 1 slow false grip muscle up on rings

EMOM x5 - 5 seconds MU transition hold

EMOM x5 - 2 low bar dips

2nd: HSPU:

- 5 sets of 3 reps belly to the wall

- 5 sets of 6 reps military press +20kg (each arm)

Rest 4 minutes in between

3rd: ELEVATED FEET PIKE PUSH UPS:

4 sets of 3 reps

3 sets of 4 reps

2 set of 5 reps

Rest 3-4 minutes in between

4th: MU:

EMOM x5 - 1 slow high pull up

EMOM x5 - 1 slow MU negative with 3 seconds hold on the transition point

DAY #5

1st: FREESTANDING HS:

- 10 minutes of work for the freestanding HS

- 3 sets of 30 seconds pike hold ( feet elevated so your body is 90 degree)

- 3 sets of 30 seconds back to the wall hold (try to detach your feet from wall)

2nd: NORDIC CURLS:

- 4 sets of 8 reps with the tempo that makes you struggle for the 7-8th reps

Assist yourself with arms if needed

Rest 3 minutes in between

3rd: AUSTRALIAN OAP:

- 5 set of 4 controlled reps with 1 second hold at the top

Rest 3-4 minutes in between

4th: SEATED ROW +20KG:

5 sets of as many reps as needed to start feeling the fatigue, niot the dead end

Rest around 4 minutes in between

5th: MOBILITY:

During each stretch apply the strong stretch for 5 seconds, then 5 seconds less tension.
Do each stretch during 60 seconds

Pec stretch above your head

Pec stretch horizontally

Triceps stretch with the band

Lat stretch

Biceps and forearm stretch on the ground

Shoulders stretch

“Dog-camel” mobilization (5 sec + 5 sec)

Midback mobility

LOWERBODY STRETCHING:

https://www.youtube.com/watch?v=GVZeoIpWbZo
DAY #6

MIXED WEIGHTED DAY

1st: MU:

- 4 sets of 1 MU +12kg

- 4 sets of 1 MU +10kg

- 4 sets of 1 MU +8kg

Rest 4 minutes in between

2nd: +5KG

1 MU + 5 pull ups + 10 dips + 1 MU x5 with 3-4 minutes rest

1 MU + 4 pull ups + 8 dips + 1 MU x5 with 3-4 minutes rest

1 MU + 3 pull up + 6 dips + 1 MU x5 with 3-4 minutes rest

DAY #7

1st: FREESTANDING HS:

- 10 minutes of work for the freestanding HS

- 3 sets of 30 seconds pike hold with one leg straight and aligned with the rest of the
body (the passive leg is elevated to 90 degree)

- 3 sets of 30 seconds belly to the wall hold

2nd: NORDIC CURLS:

- 4 sets of 8 reps with the tempo that makes you struggle for the 7-8th reps

Assist yourself with arms if needed

Rest 3 minutes in between

3rd: AUSTRALIAN OAP:

- 5 sets of 3 reps with 5 seconds of hold in each posibion (bottom/halfway/up)

Rest 3-4 minutes in between

4th: BARBELL ROW +20KG:

5 sets of as many reps as needed to start feeling the fatigue, niot the dead end

Rest around 4 minutes in between

5th: MOBILITY:

During each stretch apply the strong stretch for 5 seconds, then 5 seconds less tension.
Do each stretch during 60 seconds

Pec stretch above your head

Pec stretch horizontally

Triceps stretch with the band

Lat stretch

Biceps and forearm stretch on the ground

Shoulders stretch

“Dog-camel” mobilization (5 sec + 5 sec)

Midback mobility
STAGE 2

DAY#1

PULL DAY

1st: OAP:

- 3 sets of 2 reps with 1 second hold in each position (bottom/half/up)

- 3 sets of 2 reps

- 3 sets of 8 archer pull ups

Rest 3-4 minutes in between

REST 5-10 MINUTES IN BETWEEN THE EMOMS

2nd: EMOM x10 - 2 pull ups +30kg

3rd: EMOM x10 - 3 pull ups +20kg

4th: EMOM x10 - 4 pull ups +10kg

5th: BODYWEIGHT:

20 australian pull ups ON RINGS - 10 pelican curls

18 - 9
16 - 8
14 - 7
12 - 6
10 - 5

Rest as long as you need to complete everything unbroken

DAY #2

PUSH DAY

1st: HSPU:

- 5 sets of 2 belly to the wall reps

Rest 3 minutes in between

- 5 sets of 1 HSPU back against the wall +5kg

Rest 3 minutes in between

- 5 sets of 2 planche lean push ups

Rest 3 minutes in between

2nd:

10 skull crushers - 20 seconds dips halfway hold - 10 russian dips

20 seconds push up halfway hold - 10 push ups

x5 with 4 minutes rest

3rd: PUSH UPS:

“THE BELT: ROUTINE without the last 50-50

DAY #3

LEGS + CORE

1st:

60% off 1RM TEMPO (3’1’1) Squat:

5 sets of 5 reps

Rest 4 minutes in between

2nd:

60% off 1RM TEMPO (3’1’1)Deadlift:

5 sets of 5 reps

Rest 4 minutes in between

3rd:

60% off 1RM TEMPO (3’1’1) Hip thrust:

5 sets of 5 reps

Rest 4 minutes in between

4th: SEATED CALVES RAISERS +40KG:

4 sets of 8 reps

Rest 4 minutes in between

DAY #4

HSPU & SLOW MU DAY

1st:

- 5 sets of 1 false grip MU on the bar attempt

Rest 5 minutes in between

- 5 sets of high pull up with 25kg

2nd: HSPU back to the wall:

- 5 sets of 6 reps

- 5 sets of 4 reps

Rest 4-5 minutes in between the rounds

3rd:

5 sets of 1 slow false grip MU on rings

Rest 4 minutes in between

4th: HSPU

5 elevated feet pike push ups + 10 military presses +10kg (each arm)
DAY #5

1st: FREESTANDING HS:

- 10 minutes of work for the freestanding HS

- 3 sets of 30 seconds pike hold ( feet elevated so your body is 90 degree)

- 3 sets of 30 seconds back to the wall hold (try to detach your feet from wall)

2nd: NORDIC CURLS:

- 4 sets of 8 reps with the tempo that makes you struggle for the 7-8th reps

Assist yourself with arms if needed

Rest 3 minutes in between

3rd: AUSTRALIAN OAP:

- 5 set of 4 controlled reps with 1 second hold at the top

Rest 3-4 minutes in between

4th: SEATED ROW +20KG:

5 sets of as many reps as needed to start feeling the fatigue, niot the dead end

Rest around 4 minutes in between

5th: MOBILITY:

During each stretch apply the strong stretch for 5 seconds, then 5 seconds less tension.
Do each stretch during 60 seconds

Pec stretch above your head

Pec stretch horizontally

Triceps stretch with the band

Lat stretch

Biceps and forearm stretch on the ground

Shoulders stretch

“Dog-camel” mobilization (5 sec + 5 sec)

Midback mobility

LOWERBODY STRETCHING:

https://www.youtube.com/watch?v=GVZeoIpWbZo
DAY#6

MIXED WEIGHTED DAY

1st: +5kg

1 muscle up + 5 bar dips + 5 pull ups + 5 seconds hold chin over the bar + 5 seconds hold
head under the bar + 5 seconds dead hang + 1 muscle up + 15 bar dips

Without leaving the bar or with minimum breaks

2nd: +5kg

1 muscle up + 10 bar dips + 5 pull ups x2

Without leaving the bar or with minimum breaks

3rd: BODYWEIGHT

15 pull ups + 1 muscle up + 30 bar dips

Without leaving the bar or with minimum breaks

4th: +5kg

5 pull ups - 1 muscle up - 5 bar dips

4 pull ups - 1 muscle up - 4 bar dips

3 pull ups - 1 muscle up - 3 bar dips

2 pull ups - 1 muscle up - 2 bar dips

1 pull up - 1 muscle up - 1 bar dip

Rest 5 minutes in between the rounds

DAY #7

1st: FREESTANDING HS:

- 10 minutes of work for the freestanding HS

- 3 sets of 30 seconds pike hold with one leg straight and aligned with the rest of the
body (the passive leg is elevated to 90 degree)

- 3 sets of 30 seconds belly to the wall hold

2nd: NORDIC CURLS:

- 4 sets of 8 reps with the tempo that makes you struggle for the 7-8th reps

Assist yourself with arms if needed

Rest 3 minutes in between

3rd: AUSTRALIAN OAP:

- 5 sets of 3 reps with 5 seconds of hold in each posibion (bottom/halfway/up)

Rest 3-4 minutes in between

4th: BARBELL ROW +20KG:

5 sets of as many reps as needed to start feeling the fatigue, niot the dead end

Rest around 4 minutes in between

5th: MOBILITY:

During each stretch apply the strong stretch for 5 seconds, then 5 seconds less tension.
Do each stretch during 60 seconds

Pec stretch above your head

Pec stretch horizontally

Triceps stretch with the band

Lat stretch

Biceps and forearm stretch on the ground

Shoulders stretch

“Dog-camel” mobilization (5 sec + 5 sec)

Midback mobility
STAGE 3

DAY #1

PULL DAY

1st: OAP:

- 3 sets of 3 seconds chin over the bar hold

- 3 sets of 3 seconds halfway hold

- 3 sets of 3 seconds almost straight arm hold (this one with the band)

Rest 4 minutes in between

2nd: PULL UPS:

1 set of 20 pull ups bodyweight

2 sets of 16 pull ups +5kg

3 sets of 12 pull ups +10kg

4 sets of 8 pull ups +15kg

5 sets of 4 pull ups +20kg

Rest as long as you need to be able to complete everything

3rd: CHIN UP GRIP:

15 seconds chin over the bar
15 seconds halfway
15 seconds dead hang
15 australian pull ups

X5 with 4 minutes rest

DAY#2

PUSH DAY

1st: HSPU:

- 5 seconds halfway hold + 2 HSPU + 5 seconds halfway hold

X5 with 4 minutes rest

- 5 elevated pike push ups - 5 sets with 3 minutes rest

- 5 sets of 5 seconds planche lean with 3 minutes rest

2nd: DIPS :

1 set of 25 dips bodyweight

2 sets of 20 dips +5kg

3 sets of 15 dips +10kg

4 sets of 10 dips +15kg

5 sets of 5 dips +20kg

Rest as long as you need to be able to complete everything unbroken

3rd:

18 skull crushers - 30 seconds push up halfway hold - 15 push ups

15 - 25 - 14
12 - 20 - 13
9 -15 - 12
6 - 10 - 11
3 - 5 - 10

Rest as long as you need to complete everything unbroken

DAY#3

1st: Squat +70% off 1RM

10 sets of 3 reps

Rest 3 minutes in between

2nd: Deadlift +70% off 1RM

10 sets of 3 slow reps (3 seconds down +3 seconds up)

Rest 3 minutes in between

3rd: Hip thrust +70% off 1RM

10 sets of 3 reps with 1 second hold at the top of each movement

4th:

EMOM x10 - 10 paused, standing bodyweight calves raisers

DAY#4

HSPU & SLOW MU DAY

1st: HSPU:

- 3 sets of 1 back to wall HSPU (try to do the positive freestanding)

- 3 sets of 2 belly to the wall reps

- 3 sets of 3 elevated feet pike push ups

Rest 3 minutes

2nd: ALTERNATING EMOM x20:

1st exercise - 1 lowest bar dip possible

2nd exercise - 1 slow high pull up

3rd exercise - 5 seconds MU transition hold

4th exercise - 1 high pull up with 20kg

3rd: HSPU:

EMOM x10 - 5 military presses +20kg (each arm)

EMOM x10 - 5 regular pike push ups

DAY#5

1st: FREESTANDING HS:

- 10 minutes of work for the freestanding HS

- 3 sets of 30 seconds pike hold ( feet elevated so your body is 90 degree)

- 3 sets of 30 seconds back to the wall hold (try to detach your feet from wall)

2nd: NORDIC CURLS:

- 4 sets of 8 reps with the tempo that makes you struggle for the 7-8th reps

Assist yourself with arms if needed

Rest 3 minutes in between

3rd: AUSTRALIAN OAP:

- 5 set of 4 controlled reps with 1 second hold at the top

Rest 3-4 minutes in between

4th: SEATED ROW +20KG:

5 sets of as many reps as needed to start feeling the fatigue, niot the dead end

Rest around 4 minutes in between

5th: MOBILITY:

During each stretch apply the strong stretch for 5 seconds, then 5 seconds less tension.
Do each stretch during 60 seconds

Pec stretch above your head

Pec stretch horizontally

Triceps stretch with the band

Lat stretch

Biceps and forearm stretch on the ground

Shoulders stretch

“Dog-camel” mobilization (5 sec + 5 sec)

Midback mobility

LOWERBODY STRETCHING:

https://www.youtube.com/watch?v=GVZeoIpWbZo
DAY #6

MIXED WEIGHTED DAY

1st: +6kg

3 pull ups - 3 muscle ups - 3 bar dips - 3 pull ups

X5 with 5 minutes rest

2nd: +8kg

2 pull ups - 2 muscle ups - 2 bar dips - 2 pull ups

X5 with 5 minutes rest

3rd: +10kg

1 pull up - 1 muscle up - 1 bar dip - 1 pull up

X5 with 2 minutes rest

DAY#7

1st: FREESTANDING HS:

- 10 minutes of work for the freestanding HS

- 3 sets of 30 seconds pike hold with one leg straight and aligned with the rest of the
body (the passive leg is elevated to 90 degree)

- 3 sets of 30 seconds belly to the wall hold

2nd: NORDIC CURLS:

- 4 sets of 8 reps with the tempo that makes you struggle for the 7-8th reps

Assist yourself with arms if needed

Rest 3 minutes in between

3rd: AUSTRALIAN OAP:

- 5 sets of 3 reps with 5 seconds of hold in each position (bottom/halfway/up)

Rest 3-4 minutes in between

4th: BARBELL ROW +20KG:

5 sets of as many reps as needed to start feeling the fatigue, niot the dead end

Rest around 4 minutes in between

5th: MOBILITY:

During each stretch apply the strong stretch for 5 seconds, then 5 seconds less tension.
Do each stretch during 60 seconds

Pec stretch above your head

Pec stretch horizontally

Triceps stretch with the band

Lat stretch

Biceps and forearm stretch on the ground

Shoulders stretch

“Dog-camel” mobilization (5 sec + 5 sec)

Midback mobility
WEEK 4

DAY#1

PULL DAY

1st: OAP:

- 3 sets of 1 jumping OAP

- 3 sets of 1 banded OAP + free negative

- 3 sets of 8 archer pull ups

Rest 4 minutes in between

2nd: PULL UPS:

10 seconds dead hang - 10 seconds halfway hold - 10 seconds chin over the bar - 10 pull ups

X5 with 5 minutes rest

3rd: AUSTRALIAN PULL UPS ON RINGS:

15 reps pronated + 15 reps supinated

14 - 14

13 - 13

12 - 12

11 - 11

Rest 4 minutes in between each round

4th: BICEPS CURLS:

EMOM x10 - 7 reps +10kg (each arm)

DAY#2

PUSH DAY

1st: HSPU:

- 5 sets of 2 belly to the wall HSPU + 3 seconds hold on the bottom part each rep

Rest 4 minutes in between

- HSPU back to the wall:

5 sets of 6 reps

5 sets of 3 reps

Rest 4 minutes in between the rounds

- 3 seconds planche lean + 1 planche lean push up + 3 seconds planche lean hold

X5 with 3 minutes rest

2nd: DIPS:

15 seconds hold on the bottom - 15 seconds halfway - 15 seconds slightly bent arms - 15 dips

X5 with 5 minutes rest

3rd: ALTERNATING EMOM x10:

1st exercise - 5 skull crushers

2nd exercise - 10 triceps extension (machine) +30kg

DAY#3

1st: HIP THRUST:

5 sets of max reps +30kg with 1 second hold at the top of each rep

Rest 4 minutes in between

2nd: SQUATS with 1 second pause at the bottom

5 sets of 1 rep with 90% of 1RM

5 sets of 2 reps with 80% of 1RM

5 sets of 3 reps with 70% of 1RM

5 sets of 4 reps with 60% of 1RM

5 sets of 5 reps with 50% of 1RM

Rest 4 minutes in between the sets

3rd: DEADLIFT

TEMPO REPS (3’1’1)

5 reps with 70% of 1RM

5 sets with 4 minutes rest

4th: ALTERNATING EMOM X10:

1st exercise: 10 standing bodyweight calves raisers (2sec down-2sec up)

2nd exercise: 10 seated 40kg raisers (regular tempo)

DAY #4

HSPU & SLOW MU DAY

1st: HSPU:

- 5 sets of 2 back to wall reps

- 5 sets of 6 military presses +20kg (each arm)

- 5 sets of 4 regular pike push ups

Rest 3 minutes in between

2nd:

EMOM x5 - 2 low bar dips

EMOM x5 - 5 seconds MU transition hold

EMOM x5 - 1 slow high pull up +10kg

3rd: HSPU:

5 sets of 5 elevated feet pike push ups

Rest 4 minutes in between

4th:

5 sets of 1 slow false grip MU on rings

Rest 3-4 minutes in between

DAY #5

1st: FREESTANDING HS:

- 10 minutes of work for the freestanding HS

- 3 sets of 30 seconds pike hold ( feet elevated so your body is 90 degree)

- 3 sets of 30 seconds back to the wall hold (try to detach your feet from wall)

2nd: NORDIC CURLS:

- 4 sets of 8 reps with the tempo that makes you struggle for the 7-8th reps

Assist yourself with arms if needed

Rest 3 minutes in between

3rd: AUSTRALIAN OAP:

- 5 set of 4 controlled reps with 1 second hold at the top

Rest 3-4 minutes in between

4th: SEATED ROW +20KG:

5 sets of as many reps as needed to start feeling the fatigue, niot the dead end

Rest around 4 minutes in between

5th: MOBILITY:

During each stretch apply the strong stretch for 5 seconds, then 5 seconds less tension.
Do each stretch during 60 seconds

Pec stretch above your head

Pec stretch horizontally

Triceps stretch with the band

Lat stretch

Biceps and forearm stretch on the ground

Shoulders stretch

“Dog-camel” mobilization (5 sec + 5 sec)

Midback mobility

LOWERBODY STRETCHING:

https://www.youtube.com/watch?v=GVZeoIpWbZo
DAY #6

MIXED WEIGHTED DAY

1st: 5 pull ups - 1 muscle up - 5 bar dips

x2 without leaving the bar

+5kg

2nd: 4 pull ups - 1 muscle up - 4 bar dips x2 without leaving the bar

+5kg

1st: 3 pull ups - 1 muscle up - 3 bar dips x2 without leaving the bar

+5kg

3rd: 2 pull ups - 1 muscle up - 2 bar dips x2 without leaving the bar

+5kg

4th: 1 pull ups - 1 muscle up - 1 bar dips x2 without leaving the bar

+5kg

5th: 1 MU - 20 bar dips - 10 pull ups

+5kg

X3 with 10 minutes rest

DAY #7

1st: FREESTANDING HS:

- 10 minutes of work for the freestanding HS

- 3 sets of 30 seconds pike hold with one leg straight and aligned with the rest of the
body (the passive leg is elevated to 90 degree)

- 3 sets of 30 seconds belly to the wall hold

2nd: NORDIC CURLS:

- 4 sets of 8 reps with the tempo that makes you struggle for the 7-8th reps

Assist yourself with arms if needed

Rest 3 minutes in between

3rd: AUSTRALIAN OAP:

- 5 sets of 3 reps with 5 seconds of hold in each posibion (bottom/halfway/up)

Rest 3-4 minutes in between

4th: BARBELL ROW +20KG:

5 sets of as many reps as needed to start feeling the fatigue, niot the dead end

Rest around 4 minutes in between

5th: MOBILITY:

During each stretch apply the strong stretch for 5 seconds, then 5 seconds less tension.
Do each stretch during 60 seconds

Pec stretch above your head

Pec stretch horizontally

Triceps stretch with the band

Lat stretch

Biceps and forearm stretch on the ground

Shoulders stretch

“Dog-camel” mobilization (5 sec + 5 sec)

Midback mobility