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  • Tracking - 4x Per Week - BL - FL

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    roshanleung11
    103 views16 pages
    This document outlines an 8-week bodyweight training program focused on the back lever and front lever skills. It provides the exercises, sets, reps, and rest periods for each day and week of the program. The program progresses over 8 weeks, with week 8 serving as a deload week with reduced intensity.

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    Tracking - 4x Per Week - Bl_fl

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    This document outlines an 8-week bodyweight training program focused on the back lever and front lever skills. It provides the exercises, sets, reps, and rest periods for each day and week of the program. The program progresses over 8 weeks, with week 8 serving as a deload week with reduced intensity.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    103 views16 pages

    Tracking - 4x Per Week - BL - FL

    Uploaded by

    roshanleung11
    This document outlines an 8-week bodyweight training program focused on the back lever and front lever skills. It provides the exercises, sets, reps, and rest periods for each day and week of the program. The program progresses over 8 weeks, with week 8 serving as a deload week with reduced intensity.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 16

    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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