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Tracking - 3X Per Week - BL & FL

The document outlines an 8-week training program focused on back and front lever exercises. Each week consists of 3 sessions (Levers 1, 2, 3) with different exercises, sets, reps, and rest periods. The goal is to progressively overload the back and arm muscles through calisthenics lever exercises like the back lever, front lever, dragon flag, and others.

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fjuopregheru5734
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
977 views16 pages

Tracking - 3X Per Week - BL & FL

The document outlines an 8-week training program focused on back and front lever exercises. Each week consists of 3 sessions (Levers 1, 2, 3) with different exercises, sets, reps, and rest periods. The goal is to progressively overload the back and arm muscles through calisthenics lever exercises like the back lever, front lever, dragon flag, and others.

Uploaded by

fjuopregheru5734
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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BL & FL - WEEK 2

DAY LETTER EXERCISE INTENSITY


LEVERS 1 A1 Back Lever Pull
LEVERS 1 B1 Front Lever Pull
LEVERS 1 C1 Back Lever
LEVERS 1 D1 Front Lever
LEVERS 1 E1 Dragon Flag
LEVERS 1 E2 Horizontal Scap Pull
LEVERS 1 F1 Scap Push-Up

LEVERS 2 A1 360° Pull


LEVERS 2 B1 Front Lever
LEVERS 2 C1 Back Lever
LEVERS 2 D1 Front Lever Eccentric
LEVERS 2 E1 Back Lever Eccentric
LEVERS 2 F1 Reverse Hyper
LEVERS 2 G1 Bicep Curl
LEVERS 2 G2 Tricep Kickback

LEVERS 3 A1 Back Lever Pull


LEVERS 3 B1 Front Lever Pull
LEVERS 3 C1 Back Lever
LEVERS 3 D1 Front Lever
LEVERS 3 E1 Dragon Flag
LEVERS 3 E2 Horizontal Scap Pull
LEVERS 3 F1 Scap Push-Up
v
SETS REPS REST ( MINS)
3
3
3
3
1
1

3
3
3
3
3
2
1

3
3
3
3
1
1
BL & FL - WEEK 2
DAY LETTER EXERCISE INTENSITY
LEVERS 1 A1 Back Lever Pull
LEVERS 1 B1 Front Lever Pull
LEVERS 1 C1 Back Lever
LEVERS 1 D1 Front Lever
LEVERS 1 E1 Dragon Flag
LEVERS 1 E2 Horizontal Scap Pull
LEVERS 1 F1 Scap Push-Up

LEVERS 2 A1 360° Pull


LEVERS 2 B1 Front Lever
LEVERS 2 C1 Back Lever
LEVERS 2 D1 Front Lever Eccentric
LEVERS 2 E1 Back Lever Eccentric
LEVERS 2 F1 Reverse Hyper
LEVERS 2 G1 Bicep Curl
LEVERS 2 G2 Tricep Kickback

LEVERS 3 A1 Back Lever Pull


LEVERS 3 B1 Front Lever Pull
LEVERS 3 C1 Back Lever
LEVERS 3 D1 Front Lever
LEVERS 3 E1 Dragon Flag
LEVERS 3 E2 Horizontal Scap Pull
LEVERS 3 F1 Scap Push-Up
v
SETS REPS REST ( MINS)
3
3
3
3
1
1

3
3
3
3
3
2
1

3
3
3
3
1
1
BL & FL - WEEK 3
DAY LETTER EXERCISE INTENSITY
LEVERS 1 A1 Back Lever Pull
LEVERS 1 B1 Front Lever Pull
LEVERS 1 C1 Back Lever
LEVERS 1 D1 Front Lever
LEVERS 1 E1 Dragon Flag
LEVERS 1 E2 Horizontal Scap Pull
LEVERS 1 F1 Scap Push-Up

LEVERS 2 A1 360° Pull


LEVERS 2 B1 Front Lever
LEVERS 2 C1 Back Lever
LEVERS 2 D1 Front Lever Eccentric
LEVERS 2 E1 Back Lever Eccentric
LEVERS 2 F1 Reverse Hyper
LEVERS 2 G1 Bicep Curl
LEVERS 2 G2 Tricep Kickback

LEVERS 3 A1 Back Lever Pull


LEVERS 3 B1 Front Lever Pull
LEVERS 3 C1 Back Lever
LEVERS 3 D1 Front Lever
LEVERS 3 E1 Dragon Flag
LEVERS 3 E2 Horizontal Scap Pull
LEVERS 3 F1 Scap Push-Up
v
SETS REPS REST ( MINS)
3
3
3
3
1
1

3
3
3
3
3
2
1

3
3
3
3
1
1
BL & FL - WEEK 4
DAY LETTER EXERCISE INTENSITY
LEVERS 1 A1 Back Lever Pull
LEVERS 1 B1 Front Lever Pull
LEVERS 1 C1 Back Lever
LEVERS 1 D1 Front Lever
LEVERS 1 E1 Dragon Flag
LEVERS 1 E2 Horizontal Scap Pull
LEVERS 1 F1 Scap Push-Up

LEVERS 2 A1 360° Pull


LEVERS 2 B1 Front Lever
LEVERS 2 C1 Back Lever
LEVERS 2 D1 Front Lever Eccentric
LEVERS 2 E1 Back Lever Eccentric
LEVERS 2 F1 Reverse Hyper
LEVERS 2 G1 Bicep Curl
LEVERS 2 G2 Tricep Kickback

LEVERS 3 A1 Back Lever Pull


LEVERS 3 B1 Front Lever Pull
LEVERS 3 C1 Back Lever
LEVERS 3 D1 Front Lever
LEVERS 3 E1 Dragon Flag
LEVERS 3 E2 Horizontal Scap Pull
LEVERS 3 F1 Scap Push-Up
v
SETS REPS REST ( MINS)
3
3
3
3
1
1

3
3
3
3
3
2
1

3
3
3
3
1
1
BL & FL - WEEK 5
DAY LETTER EXERCISE INTENSITY
LEVERS 1 A1 Back Lever Pull
LEVERS 1 B1 Front Lever Pull
LEVERS 1 C1 Back Lever
LEVERS 1 D1 Front Lever
LEVERS 1 E1 Dragon Flag
LEVERS 1 E2 Horizontal Scap Pull
LEVERS 1 F1 Scap Push-Up

LEVERS 2 A1 360° Pull


LEVERS 2 B1 Front Lever
LEVERS 2 C1 Back Lever
LEVERS 2 D1 Front Lever Eccentric
LEVERS 2 E1 Back Lever Eccentric
LEVERS 2 F1 Reverse Hyper
LEVERS 2 G1 Bicep Curl
LEVERS 2 G2 Tricep Kickback

LEVERS 3 A1 Back Lever Pull


LEVERS 3 B1 Front Lever Pull
LEVERS 3 C1 Back Lever
LEVERS 3 D1 Front Lever
LEVERS 3 E1 Dragon Flag
LEVERS 3 E2 Horizontal Scap Pull
LEVERS 3 F1 Scap Push-Up
v
SETS REPS REST ( MINS)
3
3
3
3
1
1

3
3
3
3
3
2
1

3
3
3
3
1
1
BL & FL - WEEK 6
DAY LETTER EXERCISE INTENSITY
LEVERS 1 A1 Back Lever Pull
LEVERS 1 B1 Front Lever Pull
LEVERS 1 C1 Back Lever
LEVERS 1 D1 Front Lever
LEVERS 1 E1 Dragon Flag
LEVERS 1 E2 Horizontal Scap Pull
LEVERS 1 F1 Scap Push-Up

LEVERS 2 A1 360° Pull


LEVERS 2 B1 Front Lever
LEVERS 2 C1 Back Lever
LEVERS 2 D1 Front Lever Eccentric
LEVERS 2 E1 Back Lever Eccentric
LEVERS 2 F1 Reverse Hyper
LEVERS 2 G1 Bicep Curl
LEVERS 2 G2 Tricep Kickback

LEVERS 3 A1 Back Lever Pull


LEVERS 3 B1 Front Lever Pull
LEVERS 3 C1 Back Lever
LEVERS 3 D1 Front Lever
LEVERS 3 E1 Dragon Flag
LEVERS 3 E2 Horizontal Scap Pull
LEVERS 3 F1 Scap Push-Up
v
SETS REPS REST ( MINS)
3
3
3
3
1
1

3
3
3
3
3
2
1

3
3
3
3
1
1
BL & FL - WEEK 7
DAY LETTER EXERCISE INTENSITY
LEVERS 1 A1 Back Lever Pull
LEVERS 1 B1 Front Lever Pull
LEVERS 1 C1 Back Lever
LEVERS 1 D1 Front Lever
LEVERS 1 E1 Dragon Flag
LEVERS 1 E2 Horizontal Scap Pull
LEVERS 1 F1 Scap Push-Up

LEVERS 2 A1 360° Pull


LEVERS 2 B1 Front Lever
LEVERS 2 C1 Back Lever
LEVERS 2 D1 Front Lever Eccentric
LEVERS 2 E1 Back Lever Eccentric
LEVERS 2 F1 Reverse Hyper
LEVERS 2 G1 Bicep Curl
LEVERS 2 G2 Tricep Kickback

LEVERS 3 A1 Back Lever Pull


LEVERS 3 B1 Front Lever Pull
LEVERS 3 C1 Back Lever
LEVERS 3 D1 Front Lever
LEVERS 3 E1 Dragon Flag
LEVERS 3 E2 Horizontal Scap Pull
LEVERS 3 F1 Scap Push-Up
v
SETS REPS REST ( MINS)
3
3
3
3
1
1

3
3
3
3
3
2
1

3
3
3
3
1
1
BL & FL - WEEK 8
DAY LETTER EXERCISE INTENSITY
LEVERS 1 A1 Back Lever Pull
LEVERS 1 B1 Front Lever Pull
LEVERS 1 C1 Back Lever
LEVERS 1 D1 Front Lever
LEVERS 1 E1 Dragon Flag
LEVERS 1 E2 Horizontal Scap Pull
LEVERS 1 F1 Scap Push-Up

LEVERS 2 A1 360° Pull


LEVERS 2 B1 Front Lever
LEVERS 2 C1 Back Lever
LEVERS 2 D1 Front Lever Eccentric
LEVERS 2 E1 Back Lever Eccentric
LEVERS 2 F1 Reverse Hyper
LEVERS 2 G1 Bicep Curl
LEVERS 2 G2 Tricep Kickback

LEVERS 3 A1 Max Back Lever


LEVERS 3 B1 Max Front Lever
LEVERS 3 C1 Back Lever Pull
LEVERS 3 D1 Front Lever Pull
LEVERS 3 E1 Back Lever
LEVERS 3 F1 Front Lever
LEVERS 3 G1 Dragon Flag
LEVERS 3 G2 Horizontal Scap Pull
LEVERS 3 H1 Scap Push-Up
v
SETS REPS REST ( MINS)
3
3
3
3
1
1

3
3
3
3
3
2
1

3
3
3
3
3
3
1
1

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