Adjust program
Phase 1
Phase 2
Phase 3
Day A · Pull
Day B · Lower
Day C · Push
Pull + Upper Explosive
SKILL
Dead hang
4×Max (30–45 s)
Scapular pull-up
3×8
Negative pull-up
4×3
STRENGTH
Assisted pull-up (band)
3×5–6
Chest-supported DB row
3×10
Barbell row (overhand)
3×10
Face pull (cable)
3×15
EXPLOSIVE
Box jump (step down)
4×4
Seated broad jump
3×4
CORE
Dead bug
3×8 / side
Hollow body hold
3×20 s
Side plank
2×30 s / side
Today
Practice
Journey
Settings