Three full-body strength sessions alternating with three handstand, mobility and run days. Run it for 8 or 12 weeks in 4-week blocks. Food principles →
Enter a current 1RM in kg to see working weights, rounded to 2.5 kg. Saved in this browser only. At the start of each new block, add 5 kg to squat and deadlift and 2.5 kg to the rest if you hit every rep in the last block.
| Day | Session |
|---|---|
| Mon | FB1 · Squat, dips, chin-ups |
| Tue | R1 · HM21 + 30 min Zone 2 |
| Wed | FB2 · Deadlift, OHP, row |
| Thu | R2 · HM21 + HIIT |
| Fri | FB3 · BSS, bench, weighted pull-up |
| Sat | R3 · HM21 + long run |
| Sun | Rest |
Shift the whole week if sport gets in the way. Keep the order FB1 → R1 → FB2 → R2 → FB3 → R3.
8 weeks: weeks 1–3 and 5–7 build, week 4 deloads, week 8 tests. 12 weeks: weeks 4 and 8 deload, week 12 tests.
| Lift | Scheme |
|---|---|
| Back squat | 3 × 5 + 2 × 8 @ 65% |
| Deadlift | RDL 3 × 8–10, standard 3 × 3 in week 3 |
| OHP | 4 × 5–6 + 1 × 10 @ 65% |
| Bench | 4 × 5 + 1 × 8–10 @ 67% |
| Row | 4 × 6–8 |
| Weighted pull-up | 2 × 4–6 + 1 × AMRAP BW |
| Dips | 4 × 5–6 @ RPE 8 + AMRAP |
| BSS | 3 × 8–10/leg @ RPE 8 |
| Chin-ups | 3 × 10–15 BW |