Generic three-session template: two upper sessions for tuck front lever practice and pulling strength, plus one lower session. Suitable for trainees who can perform at least five strict pull-ups. The lower body session can be exchanged for another lower body routine if preferred.
Front Lever Strength
Perform the tuck holds while fresh. Use a load that leaves 1–2 clean reps in reserve on weighted pull-ups.
2 Sets · 6-9 Reps · 60s Rest
Controlled scapular depression and upward rotation.
4 Sets · 8-12s · 90s Rest
Straight arms; stop a set if shoulder position or tuck shape changes.
4 Sets · 3-5 Reps · 150s Rest
Weighted pull-ups. Select a load that permits all prescribed reps with clean form.
3 Sets · 6-10 Reps · 90s Rest
Push counterpart to the pulling work.
3 Sets · 4-6 Reps · 120s Rest
Keep the tuck compact and control the return.
3 Sets · 10-14 Reps · 60s Rest
Supportive upper-back and rear-shoulder work.