# 6 Days / Week

## Push Day

Planche Push-Up (Pseudo) · Dip (Parallel Bar) · Dip · Dead Hang · Scapular Pull-Up · Hang (Arch)

### Skill Work


### Horizontal Push

- 3 × 8-12 Planche Push-Up (Pseudo)

### Vertical Push

- 3 × 8-12 Dip (Parallel Bar)
- 3 × 8-12 Dip - Straight Bar

### Weighted Grip Work

- 1 × 10-30s Dead Hang
- 1 × 8-12 Scapular Pull-Up
- 1 × 8-12 Hang (Arch)


## Pull Day

Pull-Over · Front Lever (Tuck) · Pull-Up · Ring Support Hold

### Skill Work / Vertical Pull

- 3 × 5-8 Pull-Over

### Horizontal Pull

- 3 × 10-30s Front Lever (Tuck)

### Vertical Pull

- 3 × 8-12 Pull-Up

### Support Work

- 3 × 10-30s Ring Support Hold


## Leg Day

Squat · Deadlift · Tuck L-Sit

### Squat

- 3 × 5-8 Squat - Barbell

### Deadlift

- 3 × 5-8 Deadlift - Barbell

### Core Work

- 3 × 10-30s Tucked L-Sit