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  • Noiembrie - Back - FL Style

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    Avădanei Vlad Ionuț
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    This 6-week front lever training program consists of skill workouts and hypertrophy workouts. The skill workouts focus on front lever holds, raises, and pulls in decreasing volume over the weeks. The hypertrophy workouts include weighted pullups and front lever pulls in increasing volume over the weeks from 2-4 sets. Rest periods are 2-5 minutes between hypertrophy sets and 3-5 minutes between skill sets. The program concludes with a deload week focusing on 1 set per exercise.

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    5. NOIEMBRIE - BACK - FL STYLE

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    This 6-week front lever training program consists of skill workouts and hypertrophy workouts. The skill workouts focus on front lever holds, raises, and pulls in decreasing volume over the weeks. The hypertrophy workouts include weighted pullups and front lever pulls in increasing volume over the weeks from 2-4 sets. Rest periods are 2-5 minutes between hypertrophy sets and 3-5 minutes between skill sets. The program concludes with a deload week focusing on 1 set per exercise.

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    5 views11 pages

    Noiembrie - Back - FL Style

    Uploaded by

    Avădanei Vlad Ionuț
    This 6-week front lever training program consists of skill workouts and hypertrophy workouts. The skill workouts focus on front lever holds, raises, and pulls in decreasing volume over the weeks. The hypertrophy workouts include weighted pullups and front lever pulls in increasing volume over the weeks from 2-4 sets. Rest periods are 2-5 minutes between hypertrophy sets and 3-5 minutes between skill sets. The program concludes with a deload week focusing on 1 set per exercise.

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    © All Rights Reserved
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    of 11

    NOIEMBRIE | 30. 10 – 30. 11.

    2023 | HYPERTROPHY CYCLE – FL BACK – 6 WEEKS |

    | WEEK 1 | 30. 10 – 05. 11. 2023 | | DAY 1 | 30. 10. 2023 |


    | WORKOUT 1 – SKILL 1 | | 2s. 2s. 1s. 1s | 3 – 5 min rest | 3R |
    FULL FRONT LEVER HOLD | 2 sets | 3 – 10 sec | 9s. 9s | drept |
    FULL FRONT LEVER HOLD + 1B | 2 sets | 10 – 15 sec | 13s. 10s | drept |
    STRADDLE FRONT LEVER RAISES | 1 set | 1 – 5 reps | 1 FULL & 3 STR |
    1L ATUCK FRONT LEVER PULLS | 1 set | 1 – 5 reps | 2 |
    | WORKOUT 2 – HYPERTROPHY 1 | | 2s. 2s | 2 – 5 min rest | 2R |
    WEIGHTED PULLUPS | 2 sets | 8 – 12 reps | WIDE | 12. 12 |
    ATUCK FRONT LEVER PULLS | 2 sets | 8 – 12 reps | 62. 521 |
    | WEEK 1 | 30. 10 – 05. 11. 2023 | | DAY 2 | 02. 11. 2023 |
    | WORKOUT 3 – SKILL 2 | | 1s. 1s. 2s. 2s | 3 – 5 min rest | 3R |
    FULL FRONT LEVER HOLD | 1 set | 3 – 10 sec | 9s | drept |
    FULL FRONT LEVER HOLD + 1B | 1 set | 10 – 15 sec | 15s | drept |
    FULL FRONT LEVER RAISES | 2 sets | 1 – 5 reps | 2F2STR | 2F1STR |
    1L ATUCK FRONT LEVER PULLS | 2 sets | 1 – 5 reps | 2,5. 2 |
    | WORKOUT 4 – HYPERTROPHY 2 | | 2s. 2s | 2 – 5 min rest | 2R |
    WEIGHTED PULLUPS | 2 sets | 8 – 12 reps | + 9 KG | 10. 8 | WIDE |
    ATUCK FRONT LEVER PULLS | 2 sets | 8 – 12 reps | 62. 51 |

    | WEEK 2 | 06 - 12. 11. 2023 | | DAY 1 | 07. 11. 2023 |


    | WORKOUT 1 – SKILL 1 | | 2s. 2s. 2s. 2s | 3 – 5 min rest | 3R |
    FULL FRONT LEVER HOLD | 2 sets | 3 – 10 sec | 9s. 9s | drept |
    FULL FRONT LEVER HOLD + 1B | 2 sets | 10 – 15 sec | 13s. 11s | drept |
    FULL FRONT LEVER RAISES | 2 sets | 1 – 5 reps | 2F 2STR. 1F 2STR |
    1L ATUCK FRONT LEVER PULLS | 2 sets | 1 – 5 reps | 2. 2 |
    | WORKOUT 2 – HYPERTROPHY 1 | | 3s. 2s | 2 - 5 min rest | 2R |
    WEIGHTED PULLUPS | 3 sets | 8 – 12 reps | + 9 KG | 10W2N. 6W2N | ?
    ATUCK FRONT LEVER PULLS | 2 sets | 8 – 12 reps | 62. 521 |
    | WEEK 2 | 06 - 12. 11. 2023 | | DAY 2 | 12. 11. 2023 |
    | WORKOUT 3 – SKILL 2 | | 1s. 1s. 2s. 2s | 3 – 5 min rest | 3R |
    FULL FRONT LEVER HOLD | 1 set | 3 – 10 sec | 10s |
    FULL FRONT LEVER HOLD + 1B | 1 set | 10 – 15 sec | 15s |
    FULL FRONT LEVER RAISES | 2 sets | 1 – 5 reps | 2F2S. 2F2S |
    1L ATUCK FRONT LEVER PULLS | 2 sets | 1 – 5 reps | 3. 2 |
    | WORKOUT 4 – HYPERTROPHY 2 | | 3s. 2s | 2 – 5 min rest | 2R |
    WEIGHTED PULLUPS | 3 sets | 8 – 12 reps |+9KG| 10W2N.7W1N. 7W1N |
    ATUCK FRONT LEVER PULLS | 2 sets | 8 – 12 reps | 521. 5111 |

    | WEEK 3 | 13 – 19. 11. 2023 | | DAY 1 | 15. 11. 2023 |


    | WORKOUT 1 – SKILL 1 | | 2s. 2s. 2s. 2s | 3 – 5 min rest | 3R |
    FULL FRONT LEVER HOLD | 2 sets | 3 – 10 sec | 9s. 10s |
    FULL FRONT LEVER HOLD + 1B | 2 sets | 10 – 15 sec | 15s. 14s |
    FULL FRONT LEVER RAISES | 2 sets | 1 – 5 reps | 3F2S. 2F2S |
    1L ATUCK FRONT LEVER PULLS | 2 sets | 1 – 5 reps | 2,5. 2,5 |
    | WORKOUT 2 – HYPERTROPHY 1 | | 3s. 3s | 2 – 5 min rest | 2R |
    WEIGHTED PULLUPS | 3 sets | 8 – 12 reps | 10W2N. 7W1N. 7W1N |
    ATUCK FRONT LEVER PULLS | 3 sets | 8 – 12 reps | 521. 2R 5111. 3R 521 |
    | WEEK 3 | 13 – 19. 11. 2023 | | DAY 2 | 20. 11. 2023 |
    | WORKOUT 3 – SKILL 2 | | 1s. 1s. 2s. 2s | 3 – 5 min rest | 3R |
    FULL FRONT LEVER HOLD | 1 set | 3 – 10 sec | 10s |
    FULL FRONT LEVER HOLD + 1B | 1 set | 10 – 15 sec | 15s |
    FULL FRONT LEVER RAISES | 2 sets | 1 – 5 reps | 4F1S. 2F3S |
    1L ATUCK FRONT LEVER PULLS | 2 sets | 1 – 5 reps | 3. 3 |
    | WORKOUT 4 – HYPERTROPHY 2 | | 3s. 3s | 2 – 5 min rest | 2R |
    WEIGHTED PULLUPS | 3 sets | 8 – 12 reps | 9 KG | 12W. 8W1N. 6W2N |
    ATUCK FRONT LEVER PULLS | 3 sets | 8 – 12 reps | 62. 2R 611. 3R 611 |

    | WEEK 4 | 20 – 26. 11. 2023 | | DAY 1 | xx. 11. 2023 |


    | WORKOUT 1 – SKILL 1 | | 2s. 2s. 2s. 2s | 3 – 5 min rest |
    FRONT LEVER HOLD | 2 sets | 3 – 10 sec |
    FRONT LEVER HOLD + 1B | 2 sets | 10 – 15 sec |
    FRONT LEVER RAISES | 2 sets | 1 – 5 reps |
    FRONT LEVER PULLS | 2 sets | 1 – 5 reps |
    | WORKOUT 2 – HYPERTROPHY 1 | | 4s. 3s | 2 – 5 min rest |
    WEIGHTED PULLUPS | 4 sets | 8 – 12 reps |
    FRONT LEVER PULLS | 3 sets | 8 – 12 reps |
    | WEEK 4 | 20 – 26. 11. 2023 | | DAY 2 | xx. 11. 2023 |
    | WORKOUT 3 – SKILL 2 | | 1s. 1s. 2s. 2s | 3 – 5 min rest |
    FRONT LEVER HOLD | 1 set | 3 – 10 sec |
    FRONT LEVER HOLD + 1B | 1 set | 10 – 15 sec |
    FRONT LEVER RAISES | 2 sets | 1 – 5 reps |
    FRONT LEVER PULLS | 2 sets | 1 – 5 reps |
    | WORKOUT 4 – HYPERTROPHY 2 | | 4s. 3s | 2 – 5 min rest |
    WEIGHTED PULLUPS | 4 sets | 8 – 12 reps |
    FRONT LEVER PULLS | 3 sets | 8 – 12 reps |

    | WEEK 5 | 27. 11 – 03. 12. 2023 | | DAY 1 | xx. Xx. 2023 |


    | WORKOUT 1 – SKILL 1 | | 2s. 2s. 2s. 2s | 3 – 5 min rest |
    FRONT LEVER HOLD | 2 sets | 3 – 10 sec |
    FRONT LEVER HOLD + 1B | 2 sets | 10 – 15 sec |
    FRONT LEVER RAISES | 2 sets | 1 – 5 reps |
    FRONT LEVER PULLS | 2 sets | 1 – 5 reps |
    | WORKOUT 2 – HYPERTROPHY 1 | | 4s. 4s | 2 – 5 min rest |
    WEIGHTED PULLUPS | 4 sets | 8 – 12 reps |
    FRONT LEVER PULLS | 4 sets | 8 – 12 reps |

    | WEEK 5 | 27. 11 – 03. 12. 2023 | | DAY 2 | xx. Xx. 2023 |


    | WORKOUT 3 – SKILL 2 | | 1s. 1s. 2s. 2s | 3 – 5 min rest |
    FRONT LEVER HOLD | 1 set | 3 – 10 sec |
    FRONT LEVER HOLD + 1B | 1 set | 10 – 15 sec |
    FRONT LEVER RAISES | 2 sets | 1 – 5 reps |
    FRONT LEVER PULLS | 2 sets | 1 – 5 reps |
    | WORKOUT 4 – HYPERTROPHY 2 | | 4s. 4s | 2 – 5 min rest |
    WEIGHTED PULLUPS | 4 sets | 8 – 12 reps |
    FRONT LEVER PULLS | 4 sets | 8 – 12 reps |
    WEEK 6 | 04 – 10. 12. 2023 | DELOAD | | DAY 1 | xx. 12. 2023 |
    | WORKOUT 1 – SKILL 1 | | 1s. 1s. 1s. 1s | 3 – 5 min rest |
    FRONT LEVER HOLD | 1 set | 3 – 10 sec |
    FRONT LEVER HOLD + 1B | 1 set | 10 – 15 sec |
    FRONT LEVER RAISES | 1 set | 1 – 5 reps |
    FRONT LEVER PULLS | 1 set | 1 – 5 reps |
    | WORKOUT 2 – HYPERTROPHY 1 | | 1s. 1s | 2 – 5 min rest |
    WEIGHTED PULLUPS | 1 set | 8 – 12 reps |
    FRONT LEVER PULLS | 1 set | 8 – 12 reps |
    WEEK 6 | 04 – 10. 12. 2023 | DELOAD | | DAY 2 | xx. 12. 2023 |
    | WORKOUT 3 – SKILL 2 | | 1s. 1s. 1s. 1s | 3 – 5 min rest |
    FRONT LEVER HOLD | 1 set | 3 – 10 sec |
    FRONT LEVER HOLD + 1B | 1 set | 10 – 15 sec |
    FRONT LEVER RAISES | 1 set | 1 – 5 reps |
    FRONT LEVER PULLS | 1 set | 1 – 5 reps |
    | WORKOUT 4 – HYPERTROPHY 2 | | 1s. 1s | 2 – 5 min rest |
    WEIGHTED PULLUPS | 1 set | 8 – 12 reps |
    FRONT LEVER PULLS | 1 set | 8 – 12 reps |

    FRONT LEVER SKILL CYCLE

    PROGRAMMING GUIDELINES
    .Make sure to have enough rest days (1 day minimal) between skill workouts;
    .Only go up in weight/difficulty if you can stay within the rep/sec range;
    .Hypertrophy workout is in maintenance mode, but if you easily surpass the rep range, you
    may up the intensity;

    WORKOUT GUIDELINES
    .Do a warm-up before starting a workout;
    .Rest 2-5 minutes between hypertrophy sets;
    .Rest 3-5 minutes between skill sets;
    .Full range of motion in all exercises;
    .For skill, focus in quality. Film yourself!;
    .Sleep enough!.

    EXERCISE SELECTION EXAMPLES


    Unsupported Static | 3 – 10 seconds | FRONT LEVER HOLDS |
    | Scapula Hold |
    | Tuck Front Lever |
    | Advanced Tuck Front Lever |
    | One Leg Tuck Front Lever |
    | Straddle Front Lever |
    | Full Front Lever |
    Supported Static | 10 – 15 seconds | FRONT LEVER HOLDS ASSISTED |
    | Front Lever Lean |
    | Band Assisted Front Lever |
    Straight Arm Dynamic | 1 – 5 reps | FRONT LEVER RAISES |
    | Scapula Pull |
    | Tuck Front Lever Pull |
    | Advanced Tuck Front Lever Pull |
    | One Leg Tuck Front Lever Pull |
    | Straddle Front Lever Pull |
    | Full Front Lever Pull |
    Bent Arm Dynamic | 1 – 5 reps | FRONT LEVER PULLS – ROWS |
    | Front Lever Lean Row |
    | Tuck Front Lever Row |
    | Advanced Tuck Front Lever Row |
    | One Leg Tuck Front Lever Row |
    | Straddle Front Lever Row |
    | Full Front Lever Row |
    Vertical Pull | 8 – 12 reps |
    | Pullups |
    | Weighted Pullups |
    | Assisted Pullups |
    | Lat Pull Downs |
    Horizontal Pull | 8 – 12 reps |
    | Front Lever Rows |
    | Bodyweight Rows |
    | Cable Rows |
    | Barbell Rows |
    | Dumbell Rows |

    WORKOUT 1 - SKILL 1 – DAY 1


    WEEK 1 – 2s. 2s. 1s. 1s –
    WEEK 2 – 3s. 2s. 2s. 2s –
    WEEK 3 – 4s. 2s. 2s. 2s –
    WEEK 4 – 4s. 2s. 2s. 2s –
    WEEK 5 – 1s. 1s. 1s. 1s -
    WORKOUT 2 – SKILL 2 – DAY 2
    WEEK 1 – 1s. 1s. 2s. 1s –
    WEEK 2 – 2s. 2s. 3s. 2s –
    WEEK 3 – 2s. 2s. 4s. 2s –
    WEEK 4 – 2s. 2s. 4s. 2s –
    WEEK 5 – 1s. 1s. 1s. 1s -
    WORKOUT 3 – SKILL 3 – DAY 3
    WEEK 1 – 2s. 2s. 1s. 1s -
    WEEK 2 – 2s. 3s. 2s. 2s -
    WEEK 3 – 2s. 4s. 2s. 2s -
    WEEK 4 – 2s. 4s. 2s. 2s –
    WEEK 5 – 1s. 1s. 1s. 1s -
    WORKOUT 4 – Hypertrophy 1 – DAY 1 – DAY 2 – DAY 3
    WEEK 1 – 2s. 2s -
    WEEK 2 – 2s. 2s -
    WEEK 3 – 2s. 2s -
    WEEK 4 - 2s. 2s –
    WEEK 5 - 1s. 1s –

    DAY 1 – SKILL 1 & HYPERTROPHY 1


    DAY 2 – SKILL 2 & HYPERTROPHY 1
    DAY 3 – SKILL 3 & HYPERTROPHY 1

    FRONT LEVER HYPERTROPHY CYCLE

    PROGRAMMING GUIDELINES
    .Make sure to have enough rest days (1 day minimal) between skill workouts;
    .Only go up in weight/difficulty if you can stay within the rep/sec range;
    .Skill workouts can be done as warm-up for hypertrophy workouts;

    WORKOUT GUIDELINES
    .Do a warm-up before starting a workout;
    .Rest 2-5 minutes between hypertrophy sets;
    .Rest 3-5 minutes between skill sets;
    .Full range of motion in all exercises;
    .For hypertrophy, focus on adding more reps each week;
    .For skill, focus on quality. Film yourself!;
    .Sleep enough!.

    EXERCISE SELECTION EXAMPLES


    Unsupported Static | 3 – 10 seconds | FRONT LEVER HOLDS |
    | Scapula Hold |
    | Tuck Front Lever |
    | Advanced Tuck Front Lever |
    | One Leg Tuck Front Lever |
    | Straddle Front Lever |
    | Full Front Lever |
    Supported Static | 10 – 15 seconds | FRONT LEVER HOLDS ASSISTED |
    | Front Lever Lean |
    | Band Assisted Front Lever |
    Straight Arm Dynamic | 1 – 5 reps | FRONT LEVER RAISES |
    | Scapula Pull |
    | Tuck Front Lever Pull |
    | Advanced Tuck Front Lever Pull |
    | One Leg Tuck Front Lever Pull |
    | Straddle Front Lever Pull |
    | Full Front Lever Pull |
    Bent Arm Dynamic | 1 – 5 reps | FRONT LEVER PULLS – ROWS |
    | Front Lever Lean Row |
    | Tuck Front Lever Row |
    | Advanced Tuck Front Lever Row |
    | One Leg Tuck Front Lever Row |
    | Straddle Front Lever Row |
    | Full Front Lever Row |
    Vertical Pull | 8 – 12 reps |
    | Pullups |
    | Weighted Pullups |
    | Assisted Pullups |
    | Lat Pull Downs |
    Horizontal Pull | 8 – 12 reps |
    | Front Lever Rows |
    | Bodyweight Rows |
    | Cable Rows |
    | Barbell Rows |
    | Dumbell Rows |

    WORKOUT 1 - SKILL 1 – DAY 1


    WEEK 1 – 2s. 2s. 1s. 1s –
    WEEK 2 – 2s. 2s. 2s. 2s –
    WEEK 3 – 2s. 2s. 2s. 2s –
    WEEK 4 – 2s. 2s. 2s. 2s –
    WEEK 5 – 2s. 2s. 2s. 2s –
    WEEK 6 – 1s. 1s. 1s. 1s -
    WORKOUT 2 – HYPERTROPHY 1 - DAY 1
    WEEK 1 – 2s. 2s -
    WEEK 2 – 3s. 2s –
    WEEK 3 – 3s. 3s -
    WEEK 4 – 4s. 3s -
    WEEK 5 – 4s. 4s –
    WEEK 6 – 1s. 1s -
    WORKOUT 3 – SKILL 2 – DAY 2
    WEEK 1 – 1s. 1s. 2s. 2s -
    WEEK 2 – 1s. 1s. 2s. 2s -
    WEEK 3 – 1s. 1s. 2s. 2s -
    WEEK 4 – 1s. 1s. 2s. 2s -
    WEEK 5 – 1s. 1s. 2s. 2s –
    WEEK 6 – 1s. 1s. 1s. 1s -
    WORKOUT 4 – HYPERTROPHY 2 – DAY 2
    WEEK 1 – 2s. 2s -
    WEEK 2 – 3s. 2s -
    WEEK 3 – 3s. 3s -
    WEEK 4 - 4s. 3s –
    WEEK 5 - 4s. 4s –
    WEEK 6 – 1s. 1s -

    DAY 1 – SKILL 1 & HYPERTROPHY 1


    DAY 2 – SKILL 2 & HYPERTROPHY 2

    WORKOUT 1 - SKILL 1 – DAY 1


    WEEK 1 – 2s. 2s. 1s. 1s –
    WEEK 2 – 3s. 2s. 2s. 2s –
    WEEK 3 – 4s. 2s. 2s. 2s –
    WEEK 4 – 4s. 2s. 2s. 2s –
    WEEK 5 – 1s. 1s. 1s. 1s -
    WORKOUT 2 – SKILL 2 – DAY 2
    WEEK 1 – 1s. 1s. 2s. 1s –
    WEEK 2 – 2s. 2s. 3s. 2s –
    WEEK 3 – 2s. 2s. 4s. 2s –
    WEEK 4 – 2s. 2s. 4s. 2s –
    WEEK 5 – 1s. 1s. 1s. 1s -
    WORKOUT 3 – SKILL 3 – DAY 3
    WEEK 1 – 2s. 2s. 1s. 1s -
    WEEK 2 – 2s. 3s. 2s. 2s -
    WEEK 3 – 2s. 4s. 2s. 2s -
    WEEK 4 – 2s. 4s. 2s. 2s –
    WEEK 5 – 1s. 1s. 1s. 1s -
    WORKOUT 4 – Hypertrophy 1 – DAY 1 – DAY 2 – DAY 3
    WEEK 1 – 2s. 2s -
    WEEK 2 – 2s. 2s -
    WEEK 3 – 2s. 2s -
    WEEK 4 - 2s. 2s –
    WEEK 5 - 1s. 1s –

    DAY 1 – SKILL 1 & HYPERTROPHY 1


    DAY 2 – SKILL 2 & HYPERTROPHY 1
    DAY 3 – SKILL 3 & HYPERTROPHY 1

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