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BACK HYPERTROPHY handstandpushup.com . WEEK 4 CREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS GENERAL WARM-UP 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE: ▁▁▁▁▁▁▁▁▁▁▁▁ PART 1 WARM-UP SETS EXERCISE Sets Reps Intensity Speed Rest LAT PULLDOWN 1-2 12 50-60% 2/0/2 60 s 1-ARM DB ROW 1-2 12 50-60% 2/0/2 60 s ( substitutions permitted )

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Page 1: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

BACKHYPERTROPHY

handstandpushup.com .

WEEK 4

CREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS

GENERAL WARM-UP 10-15 minutes (dynamic stretching/foam roll/walking, etc.)

ENTER CHOICE: ▁▁▁▁▁▁▁▁▁▁▁▁

PART 1 WARM-UP SETS

EXERCISE Sets Reps Intensity Speed Rest

LAT PULLDOWN 1-2 12 50-60% 2/0/2 60 s

1-ARM DB ROW 1-2 12 50-60% 2/0/2 60 s

( substitutions permitted )

Page 2: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

PART 2SINGLE EXERCISE

MULTIPLE SET

BEGINNER ( 2 exercises per body part ) handstandpushup.com .

EXERCISE 1 Sets Reps Intensity Speed Rest

4 10 80% 2/0/2 0-60 s

Enter Your Results Below . ↴NOTES SET 1 % 2/0/2

● lb

● kg

NOTES SET 2 % 2/0/2

● lb

● kg

NOTES SET 3 % 2/0/2

● lb

Page 3: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● kg

NOTES SET 4 % 2/0/2

● lb

● kg

EXERCISE 2 Sets Reps Intensity Speed Rest

4 10 80% 2/0/2 0-60 s

Enter Your Results Below . ↴NOTES SET 1 % 2/0/2

● lb

● kg

NOTES SET 2 % 2/0/2

● lb

● kg

NOTES SET 3 % 2/0/2

● lb

Page 4: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● kg

NOTES SET 4 % 2/0/2

● lb

● kg

PART 2SINGLE EXERCISE

MULTIPLE SET

Page 5: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

INTERMEDIATE ( 3—4 exercises per body part ) handstandpushup.com

EXERCISE 1 Sets Reps Intensity Speed Rest

5 6 85% 2/0/2 0-60 s

Enter Your Results Below . ↴NOTES SET 1 % 2/0/2

● lb

● kg

NOTES SET 2 % 2/0/2

● lb

● kg

NOTES SET 3 % 2/0/2

● lb

● kg

NOTES SET 4 % 2/0/2

Page 6: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● lb

● kg

NOTES SET 5 % 2/0/2

● lb

● kg

EXERCISE 2 Sets Reps Intensity Speed Rest

5 6 85% 2/0/2 0-60 s

Enter Your Results Below . ↴NOTES SET 1 % 2/0/2

● lb

● kg

NOTES SET 2 % 2/0/2

● lb

● kg

NOTES SET 3 % 2/0/2

Page 7: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● lb

● kg

NOTES SET 4 % 2/0/2

● lb

● kg

NOTES SET 5 % 2/0/2

● lb

● kg

EXERCISE 3 Sets Reps Intensity Speed Rest

5 6 85% 2/0/2 0-60 s

Enter Your Results Below . ↴NOTES SET 1 % 2/0/2

● lb

● kg

NOTES SET 2 % 2/0/2

Page 8: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● lb

● kg

NOTES SET 3 % 2/0/2

● lb

● kg

NOTES SET 4 % 2/0/2

● lb

● kg

NOTES SET 5 % 2/0/2

● lb

● kg

EXERCISE 4 Sets Reps Intensity Speed Rest

5 6 85% 2/0/2 0-60 s

Enter Your Results Below . ↴NOTES SET 1 % 2/0/2

Page 9: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● lb

● kg

NOTES SET 2 % 2/0/2

● lb

● kg

NOTES SET 3 % 2/0/2

● lb

● kg

NOTES SET 4 % 2/0/2

● lb

● kg

NOTES SET 5 % 2/0/2

● lb

● kg

Page 10: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

PART 2SINGLE EXERCISE

MULTIPLE SET

ADVANCED ( 4+ exercises per body part ) handstandpushup.com

EXERCISE 1 Sets Reps Intensity Speed Rest

5 6 85% 2/0/2 0-60 s

Page 11: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

Enter Your Results Below . ↴NOTES SET 1 % 2/0/2

● lb

● kg

NOTES SET 2 % 2/0/2

● lb

● kg

NOTES SET 3 % 2/0/2

● lb

● kg

NOTES SET 4 % 2/0/2

● lb

● kg

NOTES SET 5 % 2/0/2

● lb

Page 12: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● kg

EXERCISE 2 Sets Reps Intensity Speed Rest

5 6 85% 2/0/2 0-60 s

Enter Your Results Below . ↴NOTES SET 1 % 2/0/2

● lb

● kg

NOTES SET 2 % 2/0/2

● lb

● kg

NOTES SET 3 % 2/0/2

● lb

● kg

NOTES SET 4 % 2/0/2

● lb

Page 13: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● kg

NOTES SET 5 % 2/0/2

● lb

● kg

EXERCISE 3 Sets Reps Intensity Speed Rest

5 6 85% 2/0/2 0-60 s

Enter Your Results Below . ↴NOTES SET 1 % 2/0/2

● lb

● kg

NOTES SET 2 % 2/0/2

● lb

● kg

NOTES SET 3 % 2/0/2

● lb

Page 14: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● kg

NOTES SET 4 % 2/0/2

● lb

● kg

NOTES SET 5 % 2/0/2

● lb

● kg

EXERCISE 4 Sets Reps Intensity Speed Rest

5 6 85% 2/0/2 0-60 s

Enter Your Results Below . ↴NOTES SET 1 % 2/0/2

● lb

● kg

NOTES SET 2 % 2/0/2

● lb

Page 15: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● kg

NOTES SET 3 % 2/0/2

● lb

● kg

NOTES SET 4 % 2/0/2

● lb

● kg

NOTES SET 5 % 2/0/2

● lb

● kg

EXERCISE 5 Sets Reps Intensity Speed Rest

5 6 85% 2/0/2 0-60 s

Enter Your Results Below . ↴NOTES SET 1 % 2/0/2

● lb

Page 16: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● kg

NOTES SET 2 % 2/0/2

● lb

● kg

NOTES SET 3 % 2/0/2

● lb

● kg

NOTES SET 4 % 2/0/2

● lb

● kg

NOTES SET 5 % 2/0/2

● lb

● kg

EXERCISE 6 Sets Reps Intensity Speed Rest

5 6 85% 2/0/2 0-60 s

Page 17: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

Enter Your Results Below . ↴NOTES SET 1 % 2/0/2

● lb

● kg

NOTES SET 2 % 2/0/2

● lb

● kg

NOTES SET 3 % 2/0/2

● lb

● kg

NOTES SET 4 % 2/0/2

● lb

● kg

NOTES SET 5 % 2/0/2

● lb

Page 18: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● kg

PART 3CORE EXERCISES

CARDIO │ COOLDOWN

CORE EXERCISES handstandpushup.com

EXERCISE 1 Sets Reps Intensity Speed Rest

1-4 8-12 Optional 3/2/1 0-60 s

Enter Your Results Below . ↴NOTES SET 1 Reps Intensity Speed Rest

● % 3/2/1

● lb

Page 19: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● kg

NOTES SET 2 % 3/2/1

● lb

● kg

NOTES SET 3 % 3/2/1

● lb

● kg

NOTES SET 4 % 3/2/1

● lb

● kg

EXERCISE 2 Sets Reps Intensity Speed Rest

1-4 8-12 Optional 3/2/1 0-60 s

Enter Your Results Below . ↴NOTES SET 1 Reps Intensity Speed Rest

● % 3/2/1

Page 20: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

● lb

● kg

NOTES SET 2 % 3/2/1

● lb

● kg

NOTES SET 3 % 3/2/1

● lb

● kg

NOTES SET 4 % 3/2/1

● lb

● kg

CARDIO handstandpushup.com .

EXERCISE DURATION

ENTER CHOICE:▁▁▁▁▁▁ ▁▁▁▁▁▁

Page 21: Handstandpushup.com€¦ · Web viewCREATE YOUR OWN WORKOUT | TRACK YOUR PROGRESS : GENERAL WARM-UP. 10-15 minutes (dynamic stretching/foam roll/walking, etc.) ENTER CHOICE:

COOLDOWN handstandpushup.com

EXERCISE DURATION

ENTER CHOICE:▁▁▁▁▁▁ ▁▁▁▁▁▁


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