Feedback routine
Hi Steven,
I’d like your opinion on a possible 3x/week full-body style setup with planche as the main priority and front lever maintenance / slow improvement as a secondary goal.
I was previously considering a push/pull split, but after thinking more about frequency, recovery, and your recommendations about exercise frequency and advanced isometric programming, I wondered if a 3x/week setup might make more sense.
The structure I had in mind:
Day A (Specific strength focus)
Advanced tuck planche (band-assisted if needed)
6 x 4–6 seconds (Prilepin-style isometric loading)
Full front lever (light assistance if needed)
6 x 4–6 seconds
Pseudo Planche Push-Ups (PPPU)
3 x 10–15
Ice Cream Makers / Front Lever dynamic pull variation
2–3 x 5–8
Day B (General strength + lighter technique day)
HSPU progression
4/6x 5–8
Weighted pull-ups
4 x 5–8
Planche tuck / semi-advanced tuck planche technique work
(lighter technical exposure, not maximal)
3x 6-10seconds
Front lever pulls / easier dynamic FL variation
3 x 3–6
Day C (Specific strength focus, variation)
Advanced tuck planche (band-assisted if needed)
6 x 4–6 seconds
Full front lever (light assistance if needed)
6 x 4–6 seconds
Harder PPPU variation (feet elevated / parallettes / harder lean)
3 x 5–8
Optional lighter dynamic FL work OR reduced volume depending on recovery
2–3 x 5–8
Main reasoning:
Planche is my main priority, so it gets the most specific work.
Front lever is maintained / slowly improved with frequent exposures.
Day B acts as more of a general strength bridge rather than another maximal straight-arm day.
Trying to keep total session length around 75–90 minutes including warm-up.
Does this seem like a reasonable structure, or would you simplify it further?
Thanks!