All programs
intermediate
Intermediate Strength
6 weeks · 4 days/week
Solidify pull-ups, dips and squats. Start working towards your first muscle-up and handstand.
Day 1 · Pull
4 exercises · 13 total sets
- Pull-up4 × 5
- Australian Row3 × 10
- Scapular Pull3 × 8
- Hollow Hold3 × 30s
Day 2 · Push
4 exercises · 13 total sets
- Dip4 × 6
- Push-up (archer or diamond)3 × 8
- Pike Push-up3 × 8
- L-sit (tuck)3 × 15s
Day 3 · Legs
4 exercises · 13 total sets
- Bulgarian Split Squat4 × 10
- Assisted Pistol3 × 5
- Single-leg Glute Bridge3 × 10
- Wall Sit3 × 45s
Day 4 · Skill
4 exercises · 13 total sets
- Wall Handstand4 × 30s
- Negative Muscle-up3 × 3
- Toes-to-bar (or knee raise)3 × 8
- Plank3 × 60s