Front Lever Hypertrophy Cycle By doctor Yaad

Workout 1 Skill 1 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 (DELOAD)

Exercise Category EXERCISE (WRITE DOWN) REP/SEC RANGE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE
Unsupported STATIC 3-10 seconds 2 2 2 2 2 1
SUPPORTED STATIC 10-15 seconds 2 2 2 2 2 1
STRAIGHT ARM DYNAMIC 1-5 reps 1 2 2 2 2 1
BENT ARM DYNAMIC 1-5 reps 1 2 2 2 2 1

Workout 2 Hypertrophy 1 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 (DELOAD)

Exercise Category EXERCISE (WRITE DOWN) REP/SEC RANGE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE
Vertical Pull 8-12 reps 2 3 3 4 4 1
HORIZONTAL PULL 8-12 reps 2 2 3 3 4 1

Workout 3 Skill 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 (DELOAD)

Exercise Category EXERCISE (WRITE DOWN) REP/SEC RANGE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE
Unsupported STATIC 3-10 seconds 1 1 1 1 1 1
SUPPORTED STATIC 10-15 seconds 1 1 1 1 1 1
STRAIGHT ARM DYNAMIC 1-5 reps 2 2 2 2 2 1
BENT ARM DYNAMIC 1-5 reps 2 2 2 2 2 1

Workout 4 Hypertrophy 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 (DELOAD)

Exercise Category EXERCISE (WRITE DOWN) REP/SEC RANGE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE
Horizontal Pull 8-12 reps 2 3 3 4 4 1
Vertical PULL 8-12 reps 2 2 3 3 4 1

Programming Guidelines Workout Guidelines Exercise selection examples

- Skill workouts can be done as warm-up for hypertrophy - Do a warm-up before starting a workout VERTICAL PULL Horizontal PULL Unsupported static supported static Straight arm dynamic Bent arm dynamic
workouts - Rest 2-5 minutes between hypertrophy sets Pull-ups Front lever rows Scapula hold Front lever lean Scapula pull Front lever lean row
- Make sure to have enough rest days (1-2 days minimal) - Rest 3-5 minutes between skill sets Weighted pull-ups Bodyweight rows Tuck front lever Band assisted front lever Tuck front lever pull Tuck front lever row
between hypertrophy workouts - Full range of motion in all exercises Assisted pull-ups Cable rows Advanced tuck front lever Advanced tuck front lever Advanced tuck front lever
- Only go up in weight/difficulty if you can stay within the - For hypertrophy, focus on adding more reps each week Lat pull down Barbell rows One leg tuck front lever pull row
Dumbbell rows Straddle front lever One leg tuck front lever pull One leg tuck front lever row
rep/sec range - For skill, focus on quality. Film yourself! Full front lever Straddle front lever pull Straddle front lever row
- This routine only accounts for pulling. Add your own - If you want to gain muscle, eat enough calories and Full front lever pull Full front lever row
push training to get a complete upper body routine protein
- Remember that fatigue accumulates. If you do any other - Sleep enough! Without proper sleep management you
pulling work outside of this routine, you can potentially get will have extremely suboptimal gains
injured. @doctor.yaad @doctoryaad