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DAY Letter Exercise Intensity Sets Reps REST (Min) : Planche Pro 1.0 - Accumulation

This document outlines a 4-week accumulation plan for planche training. Each week consists of 2 strength (SA) and 2 bodyweight (BA) sessions. Each session includes 6 exercises labeled A-D that target the planche and supporting muscles. Exercises are performed for a given number of sets and reps with short rest periods between sets. Over the 4 weeks, exercise volume increases through additional sets and longer hold times while maintaining intensity.

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Maxime Nobou
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6K views8 pages

DAY Letter Exercise Intensity Sets Reps REST (Min) : Planche Pro 1.0 - Accumulation

This document outlines a 4-week accumulation plan for planche training. Each week consists of 2 strength (SA) and 2 bodyweight (BA) sessions. Each session includes 6 exercises labeled A-D that target the planche and supporting muscles. Exercises are performed for a given number of sets and reps with short rest periods between sets. Over the 4 weeks, exercise volume increases through additional sets and longer hold times while maintaining intensity.

Uploaded by

Maxime Nobou
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PLANCHE PRO 1.

0 - ACCUMULATION
Week 1
DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
SA 1 A1 Planche 3 12 - 15s
SA 1 A2 Hollow Body Hold 3 30 - 45s 2
SA 1 B1 Pseudo Planche Lean 3 15 - 20s 2
SA 1 C1 L-Sit accumulation 1 min total self directed
SA 1 D1 Scapula Pushup 3 8 - 10
SA 1 D2 45° DB Anterior Raise 3 10 - 12 1

BA 1 A1 Pseudo Planche Pushup 3 8 - 10


BA 1 A2 Bird Dog 3 8 - 10 L/R 2
BA 1 B1 Weighted Pushup 3 10 - 12 3
BA 1 C1 Pike Pushup 3 6 - 10 2
BA 1 D1 W Wall Slide 3 6-8
BA 1 D2 Whippet 3 10 - 12 1

SA 2 A1 Planche 3 12 - 15s
SA 2 A2 Hollow Body Hold 3 30 - 45s 2
SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
SA 2 C1 L-Sit accumulation 1 min total self directed
SA 2 D1 Scapula Pushup 3 8 - 10
SA 2 D2 45° DB Anterior Raise 3 10 - 12 1

BA 2 A1 Planche Pushup 3 6-8


BA 2 A2 Reverse Hyper 3 6 - 10 2
BA 2 B1 Handstand Pushup accumulation 20 total self directed
BA 2 C1 Band Pull Apart 3 10 - 12 1
BA 2 D1 W Wall Slide 3 6-8
BA 2 D2 Whippet 3 10 - 12 1

www.planche.pro
PLANCHE PRO 1.0 - ACCUMULATION
Week 2
DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
SA 1 A1 Planche 3 12 - 15s
SA 1 A2 Hollow Body Hold 3 30 - 45s 2
SA 1 B1 Pseudo Planche Lean 3 15 - 20s 2
SA 1 C1 L-Sit accumulation 1 - 1.5 min total self directed
SA 1 D1 Scapula Pushup 3 8 - 10
SA 1 D2 45° DB Anterior Raise 3 10 - 12 1

BA 1 A1 Pseudo Planche Pushup 3 8 - 10


BA 1 A2 Bird Dog 3 8 - 10 L/R 2
BA 1 B1 Weighted Pushup 3 10 - 12 3
BA 1 C1 Pike Pushup 3 6 - 10 2
BA 1 D1 W Wall Slide 3 6-8
BA 1 D2 Whippet 3 10 - 12 1

SA 2 A1 Planche 3 12 - 15s
SA 2 A2 Hollow Body Hold 3 30 - 45s 2
SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
SA 2 C1 L-Sit accumulation 1 - 1.5 min total self directed
SA 2 D1 Scapula Pushup 3 8 - 10
SA 2 D2 45° DB Anterior Raise 3 10 - 12 1

BA 2 A1 Planche Pushup 3 6-8


BA 2 A2 Reverse Hyper 3 6 - 10 2
BA 2 B1 Handstand Pushup accumulation 25 total self directed
BA 2 C1 Band Pull Apart 3 10 - 12 1
BA 2 D1 W Wall Slide 3 6-8
BA 2 D2 Whippet 3 10 - 12 1

www.planche.pro
PLANCHE PRO 1.0 - ACCUMULATION
Week 3
DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
SA 1 A1 Planche 4 12 - 15s
SA 1 A2 Hollow Body Hold 4 30 - 45s 2
SA 1 B1 Pseudo Planche Lean 3 15 - 20s 2
SA 1 C1 L-Sit accumulation 1 - 1.5 min total self directed
SA 1 D1 Scapula Pushup 3 8 - 10
SA 1 D2 45° DB Anterior Raise 3 10 - 12 1

BA 1 A1 Pseudo Planche Pushup 3 8 - 10


BA 1 A2 Bird Dog 3 8 - 12 L/R 2
BA 1 B1 Weighted Pushup 4 8 - 10 3
BA 1 C1 Pike Pushup 3 6 - 10 2
BA 1 D1 W Wall Slide 3 8 - 10
BA 1 D2 Whippet 3 10 - 12 1

SA 2 A1 Planche 3 12 - 15s
SA 2 A2 Hollow Body Hold 3 30 - 45s 2
SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
SA 2 C1 L-Sit accumulation 1 - 1.5 min total self directed
SA 2 D1 Scapula Pushup 3 8 - 10
SA 2 D2 45° DB Anterior Raise 3 10 - 12 1

BA 2 A1 Planche Pushup 3 6-8


BA 2 A2 Reverse Hyper 3 8 - 12 2
BA 2 B1 Handstand Pushup accumulation 25 - 30 total self directed
BA 2 C1 Band Pull Apart 3 12 - 15 1
BA 2 D1 W Wall Slide 3 8 - 10
BA 2 D2 Whippet 3 10 - 12 1

www.planche.pro
PLANCHE PRO 1.0 - ACCUMULATION
Week 4
DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
SA 1 A1 Planche 4 12 - 15s
SA 1 A2 Hollow Body Hold 4 30 - 45s 2
SA 1 B1 Pseudo Planche Lean 3 15 - 20s 2
SA 1 C1 L-Sit accumulation 1.5 - 2 min total self directed
SA 1 D1 Scapula Pushup 3 10 - 12
SA 1 D2 45° DB Anterior Raise 3 10 - 12 1

BA 1 A1 Pseudo Planche Pushup 3 8 - 10


BA 1 A2 Bird Dog 3 8 - 12 L/R 2
BA 1 B1 Weighted Pushup 4 8 - 10 3
BA 1 C1 Pike Pushup 3 6 - 10 2
BA 1 D1 W Wall Slide 3 8 - 10
BA 1 D2 Whippet 3 10 - 12 1

SA 2 A1 Planche 4 12 - 15s
SA 2 A2 Hollow Body Hold 4 30 - 45s 2
SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
SA 2 C1 L-Sit accumulation 1.5 - 2 min total self directed
SA 2 D1 Scapula Pushup 3 10 - 12
SA 2 D2 45° DB Anterior Raise 3 10 - 12 1

BA 2 A1 Planche Pushup 3 6-8


BA 2 A2 Reverse Hyper 3 8 - 12 2
BA 2 B1 Handstand Pushup accumulation 25 - 30 total self directed
BA 2 C1 Band Pull Apart 3 12 - 15 1
BA 2 D1 W Wall Slide 3 8 - 10
BA 2 D2 Whippet 3 10 - 12 1

www.planche.pro
PLANCHE PRO 1.0 - ACCUMULATION
Week 5
DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
SA 1 A1 Planche 4 12 - 15s
SA 1 A2 Hollow Body Hold 4 30 - 45s 2
SA 1 B1 Pseudo Planche Lean 3 15 - 20s 2
SA 1 C1 L-Sit accumulation 1.5 - 2 min total self directed
SA 1 D1 Scapula Pushup 3 10 - 12
SA 1 D2 45° DB Anterior Raise 3 10 - 12 1

BA 1 A1 Pseudo Planche Pushup 3 8 - 12


BA 1 A2 Bird Dog 3 10 - 15 L/R 2
BA 1 B1 Weighted Pushup 3 12 - 15 3
BA 1 C1 Pike Pushup 3 8 - 12 2
BA 1 D1 W Wall Slide 3 10 - 12
BA 1 D2 Whippet 3 10 - 12 1

SA 2 A1 Planche 4 12 - 15s
SA 2 A2 Hollow Body Hold 4 30 - 45s 2
SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
SA 2 C1 L-Sit accumulation 1.5 - 2 min total self directed
SA 2 D1 Scapula Pushup 3 10 - 12
SA 2 D2 45° DB Anterior Raise 3 12 - 15 1

BA 2 A1 Planche Pushup 3-4 4-5


BA 2 A2 Reverse Hyper 3 12 - 15 2/3
BA 2 B1 Handstand Pushup accumulation 30 - 35 total self directed
BA 2 C1 Band Pull Apart 3 15 - 20 1
BA 2 D1 W Wall Slide 3 10 - 12
BA 2 D2 Whippet 3 10 - 12 1

www.planche.pro
PLANCHE PRO 1.0 - ACCUMULATION
Week 6
DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
SA 1 A1 Planche 4 12 - 15s
SA 1 A2 Hollow Body Hold 4 30 - 45s 2
SA 1 B1 Pseudo Planche Lean 3 15 - 20s 2
SA 1 C1 L-Sit accumulation 2 - 2.5 min total self directed
SA 1 D1 Scapula Pushup 3 12 - 15
SA 1 D2 45° DB Anterior Raise 3 12 - 15 1

BA 1 A1 Pseudo Planche Pushup 3 8 - 12


BA 1 A2 Bird Dog 3 10 - 15 L/R 2
BA 1 B1 Weighted Pushup 3 12 - 15 3
BA 1 C1 Pike Pushup 3 8 - 12 2
BA 1 D1 W Wall Slide 3 12 - 15
BA 1 D2 Whippet 3 12 - 15 1

SA 2 A1 Planche 4 12 - 15s
SA 2 A2 Hollow Body Hold 4 30 - 45s 2
SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
SA 2 C1 L-Sit accumulation 2 - 2.5 min total self directed
SA 2 D1 Scapula Pushup 3 12 - 15
SA 2 D2 45° DB Anterior Raise 3 12 - 15 1

BA 2 A1 Planche Pushup 3-4 4-5


BA 2 A2 Reverse Hyper 3 12 - 15 2/3
BA 2 B1 Handstand Pushup accumulation 30 - 40 total self directed
BA 2 C1 Band Pull Apart 3 15 - 20 1
BA 2 D1 W Wall Slide 3 12 - 15
BA 2 D2 Whippet 3 12 - 15 1

www.planche.pro
PLANCHE PRO 1.0 - ACCUMULATION
Week 7
DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
SA 1 A1 Planche 4 12 - 15s
SA 1 A2 Hollow Body Hold 4 30 - 45s 2
SA 1 B1 Pseudo Planche Lean 4 15 - 20s 2
SA 1 C1 L-Sit accumulation 2 - 2.5 min total self directed
SA 1 D1 Scapula Pushup 3 12 - 15
SA 1 D2 45° DB Anterior Raise 3 12 - 15 1

BA 1 A1 Pseudo Planche Pushup 4 8 - 10


BA 1 A2 Bird Dog 3 10 - 15 L/R 2
BA 1 B1 Weighted Pushup 3 12 - 15 3
BA 1 C1 Pike Pushup 3 8 - 12 2
BA 1 D1 W Wall Slide 3 12 - 15
BA 1 D2 Whippet 3 12 - 15 1

SA 2 A1 Planche 4-5 12 - 15s


SA 2 A2 Hollow Body Hold 4 30 - 45s 2/3
SA 2 B1 Pseudo Planche Lean 3 15 - 20s 3
SA 2 C1 L-Sit accumulation 2 - 2.5 min total self directed
SA 2 D1 Scapula Pushup 3 12 - 15
SA 2 D2 45° DB Anterior Raise 3 12 - 15 1

BA 2 A1 Planche Pushup 3-4 4-6


BA 2 A2 Reverse Hyper 3 12 - 15 2/3
BA 2 B1 Handstand Pushup accumulation 30 - 40 total self directed
BA 2 C1 Band Pull Apart 3 15 - 20 1
BA 2 D1 W Wall Slide 3 12 - 15
BA 2 D2 Whippet 3 12 - 15 1

www.planche.pro
PLANCHE PRO 1.0 - ACCUMULATION
Deload
DAY LETTER EXERCISE INTENSITY SETS REPS REST (Min)
SA 1 A1 Planche 1 max test 3
SA 1 B1 Planche 2 12 - 15s
SA 1 B2 Hollow Body Hold 2 30 - 45s 2
SA 1 C1 Pseudo Planche Lean 2 15 - 20s 2
SA 1 D1 L-Sit accumulation 1.5 - 2 min total self directed
SA 1 E1 Scapula Pushup 2 12 - 15
SA 1 E2 45° DB Anterior Raise 2 12 - 15 1

BA 1 A1 Pseudo Planche Pushup 2 8 - 10


BA 1 A2 Bird Dog 2 10 - 15 L/R 2
BA 1 B1 Weighted Pushup 2 12 - 15 3
BA 1 C1 Pike Pushup 2 8 - 12 2
BA 1 D1 W Wall Slide 2 12 - 15
BA 1 D2 Whippet 2 12 - 15 1

SA 2 A1 Planche 2-3 12 - 15s


SA 2 A2 Hollow Body Hold 2 30 - 45s 2/3
SA 2 B1 Pseudo Planche Lean 2 15 - 20s 3
SA 2 C1 L-Sit accumulation 1.5 - 2 min total self directed
SA 2 D1 Scapula Pushup 2 12 - 15
SA 2 D2 45° DB Anterior Raise 2 12 - 15 1

BA 2 A1 Planche Pushup 2-3 4-6


BA 2 A2 Reverse Hyper 2 15 2/3
BA 2 B1 Handstand Pushup accumulation 20 total self directed
BA 2 C1 Band Pull Apart 2 20 1
BA 2 D1 W Wall Slide 2 12 - 15
BA 2 D2 Whippet 2 12 - 15 1

www.planche.pro

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