Front Lever Skill Cycle By doctor Yaad

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

Exercise Category EXERCISE (WRITE DOWN) REP/SEC RANGE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE
Unsupported STATIC 3-10 seconds 2 3 4 4 1
SUPPORTED STATIC 10-15 seconds 2 2 2 2 1
STRAIGHT ARM DYNAMIC 1-5 reps 1 2 2 2 1
BENT ARM DYNAMIC 1-5 reps 1 2 2 2 1

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

Exercise Category EXERCISE (WRITE DOWN) REP/SEC RANGE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE
Unsupported STATIC 3-10 seconds 1 2 2 2 1
SUPPORTED STATIC 10-15 seconds 1 2 2 2 1
STRAIGHT ARM DYNAMIC 1-5 reps 2 3 4 4 1
BENT ARM DYNAMIC 1-5 reps 1 2 2 2 1

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

Exercise Category EXERCISE (WRITE DOWN) REP/SEC RANGE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE SETS REPS DONE
Unsupported STATIC 3-10 seconds 2 2 2 2 1
SUPPORTED STATIC 10-15 seconds 2 3 4 4 1
STRAIGHT ARM DYNAMIC 1-5 reps 1 2 2 2 1
BENT ARM DYNAMIC 1-5 reps 1 2 2 2 1

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

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

Programming Guidelines Workout Guidelines Exercise selection examples

- Make sure to have enough rest days (1 day minimal) - Do a warm-up before starting a workout VERTICAL PULL Horizontal PULL Unsupported static supported static Straight arm dynamic Bent arm dynamic
between skill workouts - Rest 2-5 minutes between hypertrophy sets Pull-ups Front lever rows Scapula hold Front lever lean Scapula pull Front lever lean row
- Only go up in weight/difficulty if you can stay within the - 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
rep/sec range - Full range of motion in all exercises Assisted pull-ups Cable rows Advanced tuck front lever Advanced tuck front lever Advanced tuck front lever
- Hypertrophy workout is in maintenance mode, but if you - For skill, focus on quality. Film yourself! 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
easily surpass the rep range, you may up the intensity - Sleep enough! Without proper sleep management you Full front lever Straddle front lever pull Straddle front lever row
- This routine only accounts for pulling. Add your own will have extremely suboptimal gains Full front lever pull Full front lever row
push training to get a complete upper body routine
- Remember that fatigue accumulates. If you do any other
pulling work outside of this routine, you can potentially get
injured. @doctor.yaad @doctoryaad