Training Program
4-Day Upper/Lower & Skill Split
Golden Rules
1
Train skills when fresh: Practice balances and holds at the start, right after warm-up.
2
Build the foundation first: Muscles adapt faster than tendons. Basic exercises build the tendon strength needed for advanced holds.
Training Phase
1
Establish Baselines
Weeks 1-4
Focus on foundational reps. Aim for 15 clean pull-ups, 20 deep dips, and a 45-second wall handstand.
Week 1
2
Accumulate Volume
Weeks 5-8
3
Deload & Test
Weeks 9
Weekly Split
🏋️
Day 1: Pull Strength & Straight-Arm Pull
Front/Back Lever Focus
Handstand kick-ups & balance holds
10-15 min
Tuck Front/Back Lever Hold
4×5-10 sec
Chest-to-Bar Pull-ups
4×5 reps
Pull-ups or Chin-ups
3×8-10 reps
Inverted Bodyweight Rows
3×10-12 reps
Hanging Leg Raises
3×10 reps
💪
Day 2: Push Strength & Straight-Arm Push
Planche & HSPU Focus
Handstand balance / Crow-to-Handstand
10-15 min
Planche Leans (floor/parallettes)
4×10-15 sec
Pike Push-ups / Wall HSPU
4×6-8 reps
Pseudo Planche Push-ups
3×8-10 reps
Deep Bar Dips
3×8-10 reps
Hollow Body Rock holds
3×30 sec
🧘
Day 3: Active Recovery, Mobility & Lateral Chain
Human Flag & Handstand Focus
Handstand & One-Arm HS progressions
15-20 min
Human Flag Support holds
4×10 sec/side
Scapular Pull-ups
3×12 reps
Scapular Push-ups
3×12 reps
Wrist & Shoulder Mobility
15 min
🦵
Day 4: Lower Body & Core Power
General Fitness Baseline
Back Squats / Weighted Pistol Squats
4×6-8 reps
Romanian Deadlifts / Glute Ham Raises
3×10 reps
Box Jumps
3×5 reps
Dragon Flags / Abs Wheel Rollouts
3×5-8 reps
Don't skip legs! Strong legs provide total-body power, baseline testosterone production, and core stability required to control your body in mid-air.