Weeks 9–12 · Peak performance · Home training · 40s optimised
Week 9 — Peak performance begins
Phase 3 introduces the hardest variations in the program: one-arm push-up progressions, plyometric push-ups, handstand wall holds, pistol squat ladder, 4×4 interval runs, AMRAP conditioning, and L-sit holds. Start every new exercise at the bottom of its progression ladder — do not skip steps. Week 9 is about learning these patterns, not maxing them out.
Monday — Max Push Strength
Chest · Shoulders · TricepsPhase 3 peak
Face pulls mandatory warm-up3 × 15 before any pressing. Shoulder health is the constraint that limits the ceiling in Phase 3. Protect it.
OAP: use wide-to-close archer push-up as a bridge. Plyometric: launch both hands off floor — land softly. Handstand: wall-supported only this week.
This week's targets
One-arm push-up progression3–5 / side (assisted or full)
Chest opener / The Tent Peg — hold extra long60 s / side
✓
Shoulder cross-body stretch30 s / arm
✓
The Bow (child's pose arms wide)60 s
✓
The Breath Prayer 4-4-4-45 cycles
✓
Tuesday — Interval Running (VO₂ Max)
85–90% max HR4 min hard · 4 roundsPhase 3 cardio
Phase 3 Tuesday — Intervals replace Zone 2Tuesdays shift from Zone 2 steady-state to 4 × 4 interval running — the gold standard VO₂ max protocol. These intervals develop aerobic ceiling capacity that Zone 2 alone cannot reach. Hard efforts at 85–90% max HR for 4 minutes, with 3 min active recovery walk between. 5 min easy warm-up jog + 5 min cool-down walk bookend the intervals. Week 9: first session of this protocol. The 4th interval will be very hard. That's correct.
Session structure
5 min easy jog
4 min hard
3 min walk
4 min hard
3 min walk
4 min hard
3 min walk
4 min hard
5 min cool-down
Ready
4:00
Press Start
Interval 1 of 4
HR target
85–90% of max HR (≈150–159 bpm). Should feel 8–9 / 10. Breathing hard — not sprinting, but pushing.
Pace
Fast enough that you cannot hold a conversation. If you can speak full sentences, go faster.
Recovery walk
3 min walk between intervals — do NOT jog. Full HR recovery to under 120 bpm before the next interval. This maximises the adaptation stimulus.
4 min hard — why?
The 4×4 protocol was developed by Norwegian researchers and is the most evidence-supported VO₂ max intervention. 4 min at this intensity = enough time to fully tax the aerobic system.
Cool-down — 5 min
Walk until HR below 100 bpm5+ min
✓
Standing quad stretch30 s / leg
✓
Hip flexor lunge stretch45 s / side
✓
Hamstring stretch45 s / leg
✓
The Watchtower (supine twist)30 s / side
✓
Wednesday — Max Pull Strength
Back · Biceps · Scapular strengthPhase 3 peak
Phase 3 Pull — Vertical pull now primaryIf you have a pull-up bar: pull-up/chin-up negatives are the lead exercise. If no bar: elevated inverted rows (feet on chair, body horizontal) continue as primary. Archer row replaces the standard band row. Nordic curls graduate toward partial concentric. L-sit hold is new this phase. L-sit: tuck position only this week. Even 5 s off the floor is a win.
Jump or step to a bar with chin above it. Lower under control over 5–8 s. Land softly. Climb back up and repeat. Negative (eccentric) builds vertical pull strength faster than concentric alone.
No pull-up bar
Elevated inverted row with feet on a chair — body nearly horizontal. Retract scapula, pull chest to bar. This is the maximum bodyweight row variation.
Grip
Overhand (pronated) = pull-up. Underhand (supinated) = chin-up. Chin-up activates biceps more and is typically easier to start on. Either is fine.
When to add concentric
If you can control 5 negatives over 6+ seconds each, attempt a full pull-up. You may surprise yourself.
5 sets
Phase 3 increases to 5 sets on the primary pull exercise. Total volume increase of ~40% over Phase 2.
Set 15 negative reps · 6 s eccentric · 6–8 s eccentric
✓
Set 25 negative reps · 6 s eccentric · 6–8 s eccentric
✓
Set 35 negative reps · 6 s eccentric · 6–8 s eccentric
✓
Set 45 negative reps · 6 s eccentric · 6–8 s eccentric
✓
Set 55 negative reps · 6 s eccentric · 6–8 s eccentric
✓
2:00
🦵
Nordic hamstring curl Progressed
3 × 4–6 reps90 s rest
Phase 2 peak3 × 5–7 negatives — attempting partial concentric on last set
Phase 33 × 4–6 — aiming for partial concentric on every set if strength allows
If partial concentric is not yet available, continue with quality 4–5 s negatives. Never sacrifice eccentric control for rep count. One excellent Nordic curl is worth ten broken ones.
Set 14–6 reps
✓
Set 24–6 reps
✓
Set 34–6 reps
✓
1:30
Right shoulderAll Nordic cues are unchanged. The upper back round at depth remains the most common fault. Fix it before adding reps.
↩️
Archer row NEW
4 × 6–8 / side90 s rest
Phase 2Standard inverted row and band row
Phase 3Archer row — one arm wide, 70–80% load shifted to pulling side
Coaching cues
Setup
Inverted row position under table. One hand grips close to chest (the pulling arm), the other arm extends wide (counterbalance — like the archer push-up in reverse).
The pull
Pull with the close hand — elbow drives toward hip. The wide arm stays extended. Scapula retraction as always.
Load
Significantly harder than standard row per side. Expect reps to be lower than your inverted row max. 6–10 / side is the Phase 3 starting range.
Switch arms
Complete all reps on one side, then switch. Not alternating.
Set 1L6–8 reps
✓
Set 1R6–8 reps
✓
Set 2L6–8 reps
✓
Set 2R6–8 reps
✓
Set 3L6–8 reps
✓
Set 3R6–8 reps
✓
Set 4L6–8 reps
✓
Set 4R6–8 reps
✓
1:30
🎯
Face pull Volume maintained
4 × 25 reps45 s rest
Phase 2 peak4 × 20–25 reps
Phase 34 × 25 reps — maintained at this volume throughout Phase 3
With overhead pressing (handstand holds) and plyometric push-ups added in Phase 3, rotator cuff demand is at its highest point in the program. Face pulls are non-negotiable. Do not reduce this volume under any circumstances in weeks 9–12.
Set 125 reps
✓
Set 225 reps
✓
Set 325 reps
✓
Set 425 reps
✓
0:45
📐
L-sit hold NEW
3 × 10 s60 s restGymnastic skill
Phase 2Hollow body hold — flat on floor
Phase 3L-sit hold — elevated compression strength on chairs or floor
What is it?
The L-sit is a fundamental gymnastic hold — sitting between two chairs (or on fists on the floor), pressing down to lift the hips off the surface, and holding legs extended parallel to the floor. It requires extraordinary hip flexor strength, tricep strength, and compression core strength simultaneously.
Coaching cues
Setup
Two sturdy chairs side by side, or two stacks of thick books. Sit between them, hands on the edges, arms straight.
The lift
Press through palms to lift hips off the surface. Hold — body is now supported only on straight arms.
Leg position
Beginners: knees bent (tuck L-sit). Intermediate: one leg extended, one bent. Advanced: both legs extended parallel to floor.
Back posture
Round the spine slightly — think of crushing your abs and pushing your hips behind your shoulders. Do NOT hyperextend the back.
10 s target
Even {lsit_s} s of a tuck L-sit builds the compression strength needed. Progress toward extending legs over weeks.
Set 110 s hold (tuck or extended)
✓
Set 210 s hold (tuck or extended)
✓
Set 310 s hold (tuck or extended)
✓
0:10
1:00
Cool-down — 5 min
The Bow — arms wide, lat stretch60 s
✓
Thread-the-needle thoracic30 s / side
✓
Hamstring stretch — post-Nordic60 s / leg
✓
The Watchtower30 s / side
✓
The Breath Prayer5 cycles
✓
Thursday — Legs + Power
Explosive lower bodyPhase 3 peak
Phase 3 Thursday — Power and single-leg masteryJump squats become max-height. Pistol squat progressions are the headline new exercise. BSS continues at peak loads. Nordic curls moved to Wednesday. Wall sit added as metabolic finisher. Pistol: assisted or box version this week. Jump squat: full 90 s rest between sets — this is power training.
🎯
Pistol squat progression NEW
4 × 5 (assisted or box) / leg90 s restThe Phase 3 leg test
The pistol squat (single-leg squat to full depth) is the ultimate bodyweight leg exercise — it requires ankle mobility, hip flexibility, single-leg strength, and balance simultaneously. Phase 3 does NOT expect you to perform a full pistol. It introduces the progression ladder toward it.
Progression ladder
Step 1 — Assisted pistol
Hold a door handle or TRX strap. Lower to full depth on one leg using the support to control descent. 4 × 5 / leg.
Step 2 — Box pistol
Sit back to a low chair or box on one leg — same control as a box squat. 4 × 5 / leg. Lower the box height progressively.
Step 3 — Full pistol
No support, no box. Single-leg squat to full depth, counterbalancing extended leg in front. 4 × 3–5 / leg.
Coaching cues
The non-working leg
Extend it forward throughout — counterbalance and prevents floor contact.
Ankle mobility
If heel rises, place a small wedge (folded towel) under heel for now. Work ankle mobility separately.
Start with assisted
Do not skip to full pistol if strength or mobility is not there. 4 weeks of assisted pistols builds the foundation.
Descent speed
3 s down regardless of variation. Control is the entire point.
Phase 3 target
5 (assisted or box) reps per leg at your current progression step. Progress only when you can do all sets without compensation.
Set 1L5 (assisted or box) reps (at your progression step)
✓
Set 1R5 (assisted or box) reps (at your progression step)
✓
Set 2L5 (assisted or box) reps (at your progression step)
✓
Set 2R5 (assisted or box) reps (at your progression step)
✓
Set 3L5 (assisted or box) reps (at your progression step)
✓
Set 3R5 (assisted or box) reps (at your progression step)
✓
Set 4L5 (assisted or box) reps (at your progression step)
✓
Set 4R5 (assisted or box) reps (at your progression step)
✓
1:30
Watch forKnee diving inward on descent — most common pistol fault. Drive knee over second toe aggressively. Any sharp knee pain: drop back to assisted version.
🚀
Jump squat — maximum height
5 × 4 × 12 / leg · loaded90 s restPhase 3: power focus
Phase 2 peak3 × 25–30 reps — volume focus at 3-1-1 tempo
Phase 35 × 4 × 12 / leg · loaded — maximum height each rep, full recovery between sets
Phase 3 jump squats shift from endurance to power. 5 reps at max height with full rest = nervous system training. This is what builds reactive, explosive power — not 20 tired reps.
The setup
Squat to parallel. Arms cocked back. Load the quads and glutes fully — this is the tension that drives the height.
The launch
Drive arms forward and up with maximum force simultaneously with leg extension. Every ounce of energy into upward displacement.
The landing
Soft, absorbing, quiet. Immediately load into the next squat.
Rest
Full 90 s between sets. Explosive work requires full recovery to produce max output each set.
Set 14 × 12 / leg · loaded reps · max height
✓
Set 24 × 12 / leg · loaded reps · max height
✓
Set 34 × 12 / leg · loaded reps · max height
✓
Set 44 × 12 / leg · loaded reps · max height
✓
Set 54 × 12 / leg · loaded reps · max height
✓
1:30
🏋️
Bulgarian split squat — peak load
4 × 5 × 5 / leg90 s rest
Phase 2 peak3 × 12–15 / leg — bodyweight + 3-1-1 tempo
Phase 34 × 5 × 5 / leg — add backpack load · add a set · increase depth
Adding load
Wear a backpack with 3–6 kg of books/water. Adds meaningful resistance without equipment. Same technique as Phase 2.
Depth
Rear knee should now touch or nearly touch the floor each rep. Full hip extension at the top.
4 sets
The extra set from Phase 2 increases volume by 33%. Combined with backpack load, this is significantly more demanding.
Set 1L5 × 5 reps · loaded
✓
Set 1R5 × 5 reps · loaded
✓
Set 2L5 × 5 reps · loaded
✓
Set 2R5 × 5 reps · loaded
✓
Set 3L5 × 5 reps · loaded
✓
Set 3R5 × 5 reps · loaded
✓
Set 4L5 × 5 reps · loaded
✓
Set 4R5 × 5 reps · loaded
✓
1:30
🌉
Hip thrust (sofa / bench) Upgraded
3 × 3 × 12 / leg / leg60 s rest
Phase 2Single-leg glute bridge — flat on floor
Phase 3Hip thrust — shoulders elevated on sofa/bench · greater range of motion
Setup
Sit on the floor with upper back resting against the sofa. Bend one knee, other leg extended. Drive hips upward until body forms a straight line from shoulders to knee.
Range of motion
Greater than floor bridge because hips can drop below the bench level at the bottom. This full range is where glute strength is built.
The squeeze
3 s hold at the top with maximum glute contraction. Hips fully extended — no lower back compensation.
Set 1L3 × 12 / leg reps · 3 s hold
✓
Set 1R3 × 12 / leg reps · 3 s hold
✓
Set 2L3 × 12 / leg reps · 3 s hold
✓
Set 2R3 × 12 / leg reps · 3 s hold
✓
Set 3L3 × 12 / leg reps · 3 s hold
✓
Set 3R3 × 12 / leg reps · 3 s hold
✓
1:00
⬆️
SL calf raise + Wall sit finisher
3 × 20/leg · 2 × 60 s wall60 s rest
Phase 2 peak3 × 20 / leg · 4 s eccentric
Phase 33 × 20 / leg · 4 s eccentric + 2 × 60 s wall sit superset
Wall sit — added as metabolic finisher
The wall sit
Back flat against wall, thighs parallel to floor, knees at 90°. Hold. This is an isometric quad exercise — high metabolic demand, zero impact. Excellent for tendon health.
Superset
Complete single-leg calf raise set, then immediately wall sit for 60 s. Rest 60 s. Repeat.
Set 120 / leg SL calf raise · 4 s down
✓
Set 220 / leg SL calf raise · 4 s down
✓
Set 320 / leg SL calf raise · 4 s down
✓
Set 160 s wall sit (after each calf set)
✓
Set 260 s wall sit (after each calf set)
✓
0:50
1:00
Cool-down — 5 min
Deep lunge hip flexor60 s / side
✓
Quad stretch45 s / leg
✓
Hamstring stretch — extended60 s / leg
✓
The Yielded Hip (pigeon pose)90 s / side
✓
The Watchtower45 s / side
✓
Friday — AMRAP Conditioning
As Many Rounds As Possible20 minMax conditioning
Phase 3 Friday — AMRAP replaces EMOMAMRAP (As Many Rounds As Possible) in 20 minutes is a different conditioning stimulus to EMOM. You control your pace — push harder, rest less, get more rounds. It's a measurable score: your goal is to beat your previous week's round count. Log every round. Week 9 baseline session. Log your rounds. This score is what you try to beat in week 10 and 11.
20 minutes · max rounds · log your score. This week: Push-ups × 10 → Squats × 15 → Inverted Row × 10 → Burpees × 5
Push-up × 10
Squat × 15
Row × 10
Burpee × 5
Ready
20:00
Log your rounds below
Round counter
0
rounds completed
AMRAP circuit this week
Push-ups10 reps — full depth, elbows at 45°
BW Squat15 reps — hip crease below knee
Inverted Row10 reps — scapula retract first
Burpees5 reps — full push-up at bottom
AMRAP strategy
Pacing
Do NOT sprint round 1. Start at 80% effort and build. Rounds 1–5 should feel sustainable; rounds 6–10 should be hard; rounds 10+ should be a battle.
Mini-rests
Brief pauses within rounds are fine. What costs you time is long breaks between exercises. Keep moving.
Score tracking
Use the round counter above. Your score this week is your baseline — the goal every subsequent week is to beat it by at least 1 round.
Form first
A full round with clean form beats two partial rounds with broken form. Push-ups must reach the floor. Squats must hit depth. Every rep.
This session scoreRecord your rounds here →
✓
Previous best— (update after session)
✓
Post-AMRAP Mobility — 15 min
Hip flexor lunge stretch60 s / side
✓
Thoracic rotation kneeling10 / side
✓
The Bow → The Rising flow5 cycles
✓
The Yielded Hip (pigeon pose)90 s / side
✓
Seated hamstring stretch60 s / leg
✓
The Watchtower (supine twist)45 s / side
✓
The Breath Prayer 4-4-4-45 cycles
✓
Saturday — Skill + Active Recovery
Gymnastics skills · Deep stretch40 min
Phase 3 Saturday — Skill practice replaces tempoSaturday in Phase 3 is dedicated to gymnastic skill work (handstand practice, movement quality) and extended mobility. Intensity is LOW. This day is NOT a training session — it is skill acquisition and recovery. Do not let ambition turn it into a hard session.
🤸
Handstand wall practice Phase 3 skill
10 min practiceNot a strength exercise
The handstand is a skill, not a strength exercise. Phase 3 introduces it as a skill practice session — not sets and reps. Spend 10 minutes exploring it with patience.
Progression ladder
Step 1 — Pike walk-up
From push-up position, walk feet toward hands until hips are directly above shoulders. Arms straight. Hold 5–10 s.
Step 2 — Wall-supported handstand
Kick up into a handstand with heels against the wall. Arms straight, hands shoulder-width. Hold as long as comfortable.
Step 3 — Wall handstand walk-in
Start facing the wall, walk hands toward it in a downward dog. Gradually get closer. This is the freestanding approach path.
Step 4 (Phase 3+ goal)
Freestanding handstand balance. This may take months beyond this program. The wall practice now plants the seed.
Coaching cues
Wrists
Warm up wrists thoroughly before any inversion — circles, extensions, flexions. Never kick into a handstand with cold wrists.
Core
Hollow body position — the same shape you've been practising all program. The handstand is just a hollow body rotated 90°.
Focus
Eyes between hands (or at the wall). Looking away destabilises.
Bail safely
Know how to cartwheel out or step out sideways. Never crash backward — always have the exit planned.
Set 110 min practice — log attempts and progress
✓
10:00
🐻
Bear crawl flows
3 × 20 m · all directions60 s rest
Phase 2 Saturday3–4 × 25 m — forward only
Phase 33 × 20 m — forward + lateral + backward in one set
Forward
Standard bear crawl — 6 m forward.
Lateral
Crab-style: face stays same direction, crawl sideways — 4 m each side.
Backward
Reverse the pattern — maintain knee hover throughout.
Set 120 m circuit (fwd + lateral + back)
✓
Set 220 m circuit (fwd + lateral + back)
✓
Set 320 m circuit (fwd + lateral + back)
✓
1:00
🙆
Mobility flow
20 minChristian movement sequence
The Saturday mobility flow is the culmination of the week's work. Take your time. Do not rush. Each hold earns its full duration.
Movement sequence
The Bow (child's pose arms extended)90 s
✓
The Rising (cobra) — slow, breathe at top60 s
✓
The Tent Peg (downward dog) — pedal heels60 s
✓
Hip flexor lunge with thoracic rotation60 s / side
✓
The Yielded Hip (pigeon pose)90 s / side
✓
The Watchtower (supine spinal twist)60 s / side
✓
90/90 hip stretch / The Seated Watch60 s / side
✓
The Yielded Spine (standing forward fold)60 s
✓
The Breath Prayer (4-4-4-4 box breathing)8 cycles
✓
1:00
1:30
🚶
Zone 2 walk / light jog
30 minZone 1–2
Extended from Phase 2's 30 min to 30 min. Fully conversational pace. This is the week's aerobic consolidation — not a workout.
30:00
Sunday — Full Rest 🙏
Week 9 of 12 complete. The hardest phase of the hardest program you've done in years. Take full rest today.
Recovery checklist
Sleep 8+ hrstonight
✓
Hydrate — 2.5–3 Lall day
✓
Protein — 130 g targetmeals
✓
Right shoulder — any changes to note?journal
✓
AMRAP score logged for comparison next weekdone?
✓
"I can do all things through Christ who strengthens me." — Philippians 4:13
Week 10 — Load
Motor patterns from week 9 are solidifying. Increase reps on all new exercises. OAP progressions add 2 reps. Plyometric push-ups focus on height and speed. Pistol squats attempt one step down the ladder. AMRAP target: beat week 9 score by at least 1 round. 4×4 intervals: same protocol, better pacing.
Monday — Max Push Strength
Chest · Shoulders · TricepsPhase 3 peak
Face pulls mandatory warm-up3 × 15 before any pressing. Shoulder health is the constraint that limits the ceiling in Phase 3. Protect it.
Plyometric week 10 cue: try to add a clap at the top of every rep. If not yet possible, focus on getting both hands off the floor simultaneously.
This week's targets
One-arm push-up progression5–7 / side · improve range
Chest opener / The Tent Peg — hold extra long60 s / side
✓
Shoulder cross-body stretch30 s / arm
✓
The Bow (child's pose arms wide)60 s
✓
The Breath Prayer 4-4-4-45 cycles
✓
Tuesday — Interval Running (VO₂ Max)
85–90% max HR4 min hard · 4 roundsPhase 3 cardio
Phase 3 Tuesday — Intervals replace Zone 2Tuesdays shift from Zone 2 steady-state to 4 × 4 interval running — the gold standard VO₂ max protocol. These intervals develop aerobic ceiling capacity that Zone 2 alone cannot reach. Hard efforts at 85–90% max HR for 4 minutes, with 3 min active recovery walk between. 5 min easy warm-up jog + 5 min cool-down walk bookend the intervals. Week 10: aim for the same pace as week 9 but notice your heart rate recovering faster. That's the adaptation.
Session structure
5 min easy jog
4 min hard
3 min walk
4 min hard
3 min walk
4 min hard
3 min walk
4 min hard
5 min cool-down
Ready
4:00
Press Start
Interval 1 of 4
HR target
85–90% of max HR (≈150–159 bpm). Should feel 8–9 / 10. Breathing hard — not sprinting, but pushing.
Pace
Fast enough that you cannot hold a conversation. If you can speak full sentences, go faster.
Recovery walk
3 min walk between intervals — do NOT jog. Full HR recovery to under 120 bpm before the next interval. This maximises the adaptation stimulus.
4 min hard — why?
The 4×4 protocol was developed by Norwegian researchers and is the most evidence-supported VO₂ max intervention. 4 min at this intensity = enough time to fully tax the aerobic system.
Cool-down — 5 min
Walk until HR below 100 bpm5+ min
✓
Standing quad stretch30 s / leg
✓
Hip flexor lunge stretch45 s / side
✓
Hamstring stretch45 s / leg
✓
The Watchtower (supine twist)30 s / side
✓
Wednesday — Max Pull Strength
Back · Biceps · Scapular strengthPhase 3 peak
Phase 3 Pull — Vertical pull now primaryIf you have a pull-up bar: pull-up/chin-up negatives are the lead exercise. If no bar: elevated inverted rows (feet on chair, body horizontal) continue as primary. Archer row replaces the standard band row. Nordic curls graduate toward partial concentric. L-sit hold is new this phase. If you completed 2 full pull-ups with control in week 9, attempt 3 this week. Quality over quantity.
🔼
Pull-up / chin-up negatives Phase 3 peak
5 × 5 negatives · 8 s eccentric OR 1–2 full reps if ready120 s rest
Jump or step to a bar with chin above it. Lower under control over 5–8 s. Land softly. Climb back up and repeat. Negative (eccentric) builds vertical pull strength faster than concentric alone.
No pull-up bar
Elevated inverted row with feet on a chair — body nearly horizontal. Retract scapula, pull chest to bar. This is the maximum bodyweight row variation.
Grip
Overhand (pronated) = pull-up. Underhand (supinated) = chin-up. Chin-up activates biceps more and is typically easier to start on. Either is fine.
When to add concentric
If you can control 5 negatives over 6+ seconds each, attempt a full pull-up. You may surprise yourself.
5 sets
Phase 3 increases to 5 sets on the primary pull exercise. Total volume increase of ~40% over Phase 2.
Set 15 negatives · 8 s eccentric OR 1–2 full reps if ready · 6–8 s eccentric
✓
Set 25 negatives · 8 s eccentric OR 1–2 full reps if ready · 6–8 s eccentric
✓
Set 35 negatives · 8 s eccentric OR 1–2 full reps if ready · 6–8 s eccentric
✓
Set 45 negatives · 8 s eccentric OR 1–2 full reps if ready · 6–8 s eccentric
✓
Set 55 negatives · 8 s eccentric OR 1–2 full reps if ready · 6–8 s eccentric
✓
2:00
🦵
Nordic hamstring curl Progressed
3 × 5–7 reps90 s rest
Phase 2 peak3 × 5–7 negatives — attempting partial concentric on last set
Phase 33 × 5–7 — aiming for partial concentric on every set if strength allows
If partial concentric is not yet available, continue with quality 4–5 s negatives. Never sacrifice eccentric control for rep count. One excellent Nordic curl is worth ten broken ones.
Set 15–7 reps
✓
Set 25–7 reps
✓
Set 35–7 reps
✓
1:30
Right shoulderAll Nordic cues are unchanged. The upper back round at depth remains the most common fault. Fix it before adding reps.
↩️
Archer row NEW
4 × 8–10 / side90 s rest
Phase 2Standard inverted row and band row
Phase 3Archer row — one arm wide, 70–80% load shifted to pulling side
Coaching cues
Setup
Inverted row position under table. One hand grips close to chest (the pulling arm), the other arm extends wide (counterbalance — like the archer push-up in reverse).
The pull
Pull with the close hand — elbow drives toward hip. The wide arm stays extended. Scapula retraction as always.
Load
Significantly harder than standard row per side. Expect reps to be lower than your inverted row max. 6–10 / side is the Phase 3 starting range.
Switch arms
Complete all reps on one side, then switch. Not alternating.
Set 1L8–10 reps
✓
Set 1R8–10 reps
✓
Set 2L8–10 reps
✓
Set 2R8–10 reps
✓
Set 3L8–10 reps
✓
Set 3R8–10 reps
✓
Set 4L8–10 reps
✓
Set 4R8–10 reps
✓
1:30
🎯
Face pull Volume maintained
4 × 25 reps45 s rest
Phase 2 peak4 × 20–25 reps
Phase 34 × 25 reps — maintained at this volume throughout Phase 3
With overhead pressing (handstand holds) and plyometric push-ups added in Phase 3, rotator cuff demand is at its highest point in the program. Face pulls are non-negotiable. Do not reduce this volume under any circumstances in weeks 9–12.
Set 125 reps
✓
Set 225 reps
✓
Set 325 reps
✓
Set 425 reps
✓
0:45
📐
L-sit hold NEW
3 × 12 s60 s restGymnastic skill
Phase 2Hollow body hold — flat on floor
Phase 3L-sit hold — elevated compression strength on chairs or floor
What is it?
The L-sit is a fundamental gymnastic hold — sitting between two chairs (or on fists on the floor), pressing down to lift the hips off the surface, and holding legs extended parallel to the floor. It requires extraordinary hip flexor strength, tricep strength, and compression core strength simultaneously.
Coaching cues
Setup
Two sturdy chairs side by side, or two stacks of thick books. Sit between them, hands on the edges, arms straight.
The lift
Press through palms to lift hips off the surface. Hold — body is now supported only on straight arms.
Leg position
Beginners: knees bent (tuck L-sit). Intermediate: one leg extended, one bent. Advanced: both legs extended parallel to floor.
Back posture
Round the spine slightly — think of crushing your abs and pushing your hips behind your shoulders. Do NOT hyperextend the back.
12 s target
Even {lsit_s} s of a tuck L-sit builds the compression strength needed. Progress toward extending legs over weeks.
Set 112 s hold (tuck or extended)
✓
Set 212 s hold (tuck or extended)
✓
Set 312 s hold (tuck or extended)
✓
0:12
1:00
Cool-down — 5 min
The Bow — arms wide, lat stretch60 s
✓
Thread-the-needle thoracic30 s / side
✓
Hamstring stretch — post-Nordic60 s / leg
✓
The Watchtower30 s / side
✓
The Breath Prayer5 cycles
✓
Thursday — Legs + Power
Explosive lower bodyPhase 3 peak
Phase 3 Thursday — Power and single-leg masteryJump squats become max-height. Pistol squat progressions are the headline new exercise. BSS continues at peak loads. Nordic curls moved to Wednesday. Wall sit added as metabolic finisher. Pistol step-down: if week 9 was box pistol at 40 cm, try 30 cm this week. Assisted: reduce grip on support.
🎯
Pistol squat progression NEW
4 × 5 (step down the ladder if week 9 felt solid) / leg90 s restThe Phase 3 leg test
The pistol squat (single-leg squat to full depth) is the ultimate bodyweight leg exercise — it requires ankle mobility, hip flexibility, single-leg strength, and balance simultaneously. Phase 3 does NOT expect you to perform a full pistol. It introduces the progression ladder toward it.
Progression ladder
Step 1 — Assisted pistol
Hold a door handle or TRX strap. Lower to full depth on one leg using the support to control descent. 4 × 5 / leg.
Step 2 — Box pistol
Sit back to a low chair or box on one leg — same control as a box squat. 4 × 5 / leg. Lower the box height progressively.
Step 3 — Full pistol
No support, no box. Single-leg squat to full depth, counterbalancing extended leg in front. 4 × 3–5 / leg.
Coaching cues
The non-working leg
Extend it forward throughout — counterbalance and prevents floor contact.
Ankle mobility
If heel rises, place a small wedge (folded towel) under heel for now. Work ankle mobility separately.
Start with assisted
Do not skip to full pistol if strength or mobility is not there. 4 weeks of assisted pistols builds the foundation.
Descent speed
3 s down regardless of variation. Control is the entire point.
Phase 3 target
5 (step down the ladder if week 9 felt solid) reps per leg at your current progression step. Progress only when you can do all sets without compensation.
Set 1L5 (step down the ladder if week 9 felt solid) reps (at your progression step)
✓
Set 1R5 (step down the ladder if week 9 felt solid) reps (at your progression step)
✓
Set 2L5 (step down the ladder if week 9 felt solid) reps (at your progression step)
✓
Set 2R5 (step down the ladder if week 9 felt solid) reps (at your progression step)
✓
Set 3L5 (step down the ladder if week 9 felt solid) reps (at your progression step)
✓
Set 3R5 (step down the ladder if week 9 felt solid) reps (at your progression step)
✓
Set 4L5 (step down the ladder if week 9 felt solid) reps (at your progression step)
✓
Set 4R5 (step down the ladder if week 9 felt solid) reps (at your progression step)
✓
1:30
Watch forKnee diving inward on descent — most common pistol fault. Drive knee over second toe aggressively. Any sharp knee pain: drop back to assisted version.
🚀
Jump squat — maximum height
5 × 4 × 14 / leg · loaded90 s restPhase 3: power focus
Phase 2 peak3 × 25–30 reps — volume focus at 3-1-1 tempo
Phase 35 × 4 × 14 / leg · loaded — maximum height each rep, full recovery between sets
Phase 3 jump squats shift from endurance to power. 5 reps at max height with full rest = nervous system training. This is what builds reactive, explosive power — not 20 tired reps.
The setup
Squat to parallel. Arms cocked back. Load the quads and glutes fully — this is the tension that drives the height.
The launch
Drive arms forward and up with maximum force simultaneously with leg extension. Every ounce of energy into upward displacement.
The landing
Soft, absorbing, quiet. Immediately load into the next squat.
Rest
Full 90 s between sets. Explosive work requires full recovery to produce max output each set.
Set 14 × 14 / leg · loaded reps · max height
✓
Set 24 × 14 / leg · loaded reps · max height
✓
Set 34 × 14 / leg · loaded reps · max height
✓
Set 44 × 14 / leg · loaded reps · max height
✓
Set 54 × 14 / leg · loaded reps · max height
✓
1:30
🏋️
Bulgarian split squat — peak load
4 × 5 × 5 · higher / leg90 s rest
Phase 2 peak3 × 12–15 / leg — bodyweight + 3-1-1 tempo
Phase 34 × 5 × 5 · higher / leg — add backpack load · add a set · increase depth
Adding load
Wear a backpack with 3–6 kg of books/water. Adds meaningful resistance without equipment. Same technique as Phase 2.
Depth
Rear knee should now touch or nearly touch the floor each rep. Full hip extension at the top.
4 sets
The extra set from Phase 2 increases volume by 33%. Combined with backpack load, this is significantly more demanding.
Set 1L5 × 5 · higher reps · loaded
✓
Set 1R5 × 5 · higher reps · loaded
✓
Set 2L5 × 5 · higher reps · loaded
✓
Set 2R5 × 5 · higher reps · loaded
✓
Set 3L5 × 5 · higher reps · loaded
✓
Set 3R5 × 5 · higher reps · loaded
✓
Set 4L5 × 5 · higher reps · loaded
✓
Set 4R5 × 5 · higher reps · loaded
✓
1:30
🌉
Hip thrust (sofa / bench) Upgraded
3 × 3 × 14 / leg / leg60 s rest
Phase 2Single-leg glute bridge — flat on floor
Phase 3Hip thrust — shoulders elevated on sofa/bench · greater range of motion
Setup
Sit on the floor with upper back resting against the sofa. Bend one knee, other leg extended. Drive hips upward until body forms a straight line from shoulders to knee.
Range of motion
Greater than floor bridge because hips can drop below the bench level at the bottom. This full range is where glute strength is built.
The squeeze
3 s hold at the top with maximum glute contraction. Hips fully extended — no lower back compensation.
Set 1L3 × 14 / leg reps · 3 s hold
✓
Set 1R3 × 14 / leg reps · 3 s hold
✓
Set 2L3 × 14 / leg reps · 3 s hold
✓
Set 2R3 × 14 / leg reps · 3 s hold
✓
Set 3L3 × 14 / leg reps · 3 s hold
✓
Set 3R3 × 14 / leg reps · 3 s hold
✓
1:00
⬆️
SL calf raise + Wall sit finisher
3 × 20/leg · 2 × 60 s wall60 s rest
Phase 2 peak3 × 20 / leg · 4 s eccentric
Phase 33 × 20 / leg · 4 s eccentric + 2 × 60 s wall sit superset
Wall sit — added as metabolic finisher
The wall sit
Back flat against wall, thighs parallel to floor, knees at 90°. Hold. This is an isometric quad exercise — high metabolic demand, zero impact. Excellent for tendon health.
Superset
Complete single-leg calf raise set, then immediately wall sit for 60 s. Rest 60 s. Repeat.
Set 120 / leg SL calf raise · 4 s down
✓
Set 220 / leg SL calf raise · 4 s down
✓
Set 320 / leg SL calf raise · 4 s down
✓
Set 160 s wall sit (after each calf set)
✓
Set 260 s wall sit (after each calf set)
✓
0:50
1:00
Cool-down — 5 min
Deep lunge hip flexor60 s / side
✓
Quad stretch45 s / leg
✓
Hamstring stretch — extended60 s / leg
✓
The Yielded Hip (pigeon pose)90 s / side
✓
The Watchtower45 s / side
✓
Friday — AMRAP Conditioning
As Many Rounds As Possible20 minMax conditioning
Phase 3 Friday — AMRAP replaces EMOMAMRAP (As Many Rounds As Possible) in 20 minutes is a different conditioning stimulus to EMOM. You control your pace — push harder, rest less, get more rounds. It's a measurable score: your goal is to beat your previous week's round count. Log every round. Target: week 9 score + 1 round minimum. If you got 8 rounds week 9, aim for 9+ today.
20 minutes · max rounds · log your score. This week: Push-ups × 10 → Squats × 15 → Inverted Row × 10 → Burpees × 5
Push-up × 10
Squat × 15
Row × 10
Burpee × 5
Ready
20:00
Log your rounds below
Round counter
0
rounds completed
AMRAP circuit this week
Push-ups10 reps — full depth, elbows at 45°
BW Squat15 reps — hip crease below knee
Inverted Row10 reps — scapula retract first
Burpees5 reps — full push-up at bottom
AMRAP strategy
Pacing
Do NOT sprint round 1. Start at 80% effort and build. Rounds 1–5 should feel sustainable; rounds 6–10 should be hard; rounds 10+ should be a battle.
Mini-rests
Brief pauses within rounds are fine. What costs you time is long breaks between exercises. Keep moving.
Score tracking
Use the round counter above. Your score this week is your baseline — the goal every subsequent week is to beat it by at least 1 round.
Form first
A full round with clean form beats two partial rounds with broken form. Push-ups must reach the floor. Squats must hit depth. Every rep.
This session scoreRecord your rounds here →
✓
Previous best— (update after session)
✓
Post-AMRAP Mobility — 15 min
Hip flexor lunge stretch60 s / side
✓
Thoracic rotation kneeling10 / side
✓
The Bow → The Rising flow5 cycles
✓
The Yielded Hip (pigeon pose)90 s / side
✓
Seated hamstring stretch60 s / leg
✓
The Watchtower (supine twist)45 s / side
✓
The Breath Prayer 4-4-4-45 cycles
✓
Saturday — Skill + Active Recovery
Gymnastics skills · Deep stretch40 min
Phase 3 Saturday — Skill practice replaces tempoSaturday in Phase 3 is dedicated to gymnastic skill work (handstand practice, movement quality) and extended mobility. Intensity is LOW. This day is NOT a training session — it is skill acquisition and recovery. Do not let ambition turn it into a hard session.
🤸
Handstand wall practice Phase 3 skill
10 min practiceNot a strength exercise
The handstand is a skill, not a strength exercise. Phase 3 introduces it as a skill practice session — not sets and reps. Spend 10 minutes exploring it with patience.
Progression ladder
Step 1 — Pike walk-up
From push-up position, walk feet toward hands until hips are directly above shoulders. Arms straight. Hold 5–10 s.
Step 2 — Wall-supported handstand
Kick up into a handstand with heels against the wall. Arms straight, hands shoulder-width. Hold as long as comfortable.
Step 3 — Wall handstand walk-in
Start facing the wall, walk hands toward it in a downward dog. Gradually get closer. This is the freestanding approach path.
Step 4 (Phase 3+ goal)
Freestanding handstand balance. This may take months beyond this program. The wall practice now plants the seed.
Coaching cues
Wrists
Warm up wrists thoroughly before any inversion — circles, extensions, flexions. Never kick into a handstand with cold wrists.
Core
Hollow body position — the same shape you've been practising all program. The handstand is just a hollow body rotated 90°.
Focus
Eyes between hands (or at the wall). Looking away destabilises.
Bail safely
Know how to cartwheel out or step out sideways. Never crash backward — always have the exit planned.
Set 110 min practice — log attempts and progress
✓
10:00
🐻
Bear crawl flows
3 × 20 m · all directions60 s rest
Phase 2 Saturday3–4 × 25 m — forward only
Phase 33 × 20 m — forward + lateral + backward in one set
Forward
Standard bear crawl — 6 m forward.
Lateral
Crab-style: face stays same direction, crawl sideways — 4 m each side.
Backward
Reverse the pattern — maintain knee hover throughout.
Set 120 m circuit (fwd + lateral + back)
✓
Set 220 m circuit (fwd + lateral + back)
✓
Set 320 m circuit (fwd + lateral + back)
✓
1:00
🙆
Mobility flow
20 minChristian movement sequence
The Saturday mobility flow is the culmination of the week's work. Take your time. Do not rush. Each hold earns its full duration.
Movement sequence
The Bow (child's pose arms extended)90 s
✓
The Rising (cobra) — slow, breathe at top60 s
✓
The Tent Peg (downward dog) — pedal heels60 s
✓
Hip flexor lunge with thoracic rotation60 s / side
✓
The Yielded Hip (pigeon pose)90 s / side
✓
The Watchtower (supine spinal twist)60 s / side
✓
90/90 hip stretch / The Seated Watch60 s / side
✓
The Yielded Spine (standing forward fold)60 s
✓
The Breath Prayer (4-4-4-4 box breathing)8 cycles
✓
1:00
1:30
🚶
Zone 2 walk / light jog
30 minZone 1–2
Extended from Phase 2's 30 min to 30 min. Fully conversational pace. This is the week's aerobic consolidation — not a workout.
30:00
Sunday — Full Rest 🙏
Week 10 of 12. Two weeks remain. The strength you've built in phase 3 is real — rest consolidates it.
Recovery checklist
Sleep 8+ hrstonight
✓
Hydrate — 2.5–3 Lall day
✓
Protein — 130 g targetmeals
✓
Right shoulder — any changes to note?journal
✓
AMRAP score logged for comparison next weekdone?
✓
"Be strong in the Lord and in his mighty power." — Ephesians 6:10
Week 11 — Maximum load
The hardest week of the entire 12-week program. All exercises at peak Phase 3 ranges. AMRAP is the primary performance test — give everything. This week earns the deload. Push with discipline, not ego.
Monday — Max Push Strength
Chest · Shoulders · TricepsPhase 3 peak
Face pulls mandatory warm-up3 × 15 before any pressing. Shoulder health is the constraint that limits the ceiling in Phase 3. Protect it.
Week 11: if OAP feels within reach on one side, attempt it from the top — lowering one-arm and catching with both. This is the real one-arm negative.
This week's targets
One-arm push-up progression7–10 / side · maximum range
Plyometric push-up × 44 × 12 reps · clap if possible
✓
Handstand wall hold × 430 s
✓
Weighted dip × 44 × 14 reps · 5 kg pack
✓
Weighted plank × 340 s
✓
1:30
0:30
Cool-down — 5 min
Chest opener / The Tent Peg — hold extra long60 s / side
✓
Shoulder cross-body stretch30 s / arm
✓
The Bow (child's pose arms wide)60 s
✓
The Breath Prayer 4-4-4-45 cycles
✓
Tuesday — Interval Running (VO₂ Max)
85–90% max HR4 min hard · 4 roundsPhase 3 cardio
Phase 3 Tuesday — Intervals replace Zone 2Tuesdays shift from Zone 2 steady-state to 4 × 4 interval running — the gold standard VO₂ max protocol. These intervals develop aerobic ceiling capacity that Zone 2 alone cannot reach. Hard efforts at 85–90% max HR for 4 minutes, with 3 min active recovery walk between. 5 min easy warm-up jog + 5 min cool-down walk bookend the intervals. Week 11: you should notice meaningfully faster HR recovery between intervals vs week 9. That's 3 weeks of VO₂ max adaptation. Push the pace on intervals 1–2 knowing your recovery is better.
Session structure
5 min easy jog
4 min hard
3 min walk
4 min hard
3 min walk
4 min hard
3 min walk
4 min hard
5 min cool-down
Ready
4:00
Press Start
Interval 1 of 4
HR target
85–90% of max HR (≈150–159 bpm). Should feel 8–9 / 10. Breathing hard — not sprinting, but pushing.
Pace
Fast enough that you cannot hold a conversation. If you can speak full sentences, go faster.
Recovery walk
3 min walk between intervals — do NOT jog. Full HR recovery to under 120 bpm before the next interval. This maximises the adaptation stimulus.
4 min hard — why?
The 4×4 protocol was developed by Norwegian researchers and is the most evidence-supported VO₂ max intervention. 4 min at this intensity = enough time to fully tax the aerobic system.
Cool-down — 5 min
Walk until HR below 100 bpm5+ min
✓
Standing quad stretch30 s / leg
✓
Hip flexor lunge stretch45 s / side
✓
Hamstring stretch45 s / leg
✓
The Watchtower (supine twist)30 s / side
✓
Wednesday — Max Pull Strength
Back · Biceps · Scapular strengthPhase 3 peak
Phase 3 Pull — Vertical pull now primaryIf you have a pull-up bar: pull-up/chin-up negatives are the lead exercise. If no bar: elevated inverted rows (feet on chair, body horizontal) continue as primary. Archer row replaces the standard band row. Nordic curls graduate toward partial concentric. L-sit hold is new this phase. Pull-up: attempt as many full reps as possible before converting to negatives. 5 × max reps is the Phase 3 peak protocol.
🔼
Pull-up / chin-up negatives Phase 3 peak
5 × 5 × max effort — negatives or full reps120 s rest
Jump or step to a bar with chin above it. Lower under control over 5–8 s. Land softly. Climb back up and repeat. Negative (eccentric) builds vertical pull strength faster than concentric alone.
No pull-up bar
Elevated inverted row with feet on a chair — body nearly horizontal. Retract scapula, pull chest to bar. This is the maximum bodyweight row variation.
Grip
Overhand (pronated) = pull-up. Underhand (supinated) = chin-up. Chin-up activates biceps more and is typically easier to start on. Either is fine.
When to add concentric
If you can control 5 negatives over 6+ seconds each, attempt a full pull-up. You may surprise yourself.
5 sets
Phase 3 increases to 5 sets on the primary pull exercise. Total volume increase of ~40% over Phase 2.
Set 15 × max effort — negatives or full reps · 6–8 s eccentric
✓
Set 25 × max effort — negatives or full reps · 6–8 s eccentric
✓
Set 35 × max effort — negatives or full reps · 6–8 s eccentric
✓
Set 45 × max effort — negatives or full reps · 6–8 s eccentric
✓
Set 55 × max effort — negatives or full reps · 6–8 s eccentric
✓
2:00
🦵
Nordic hamstring curl Progressed
3 × 6–8 reps reps90 s rest
Phase 2 peak3 × 5–7 negatives — attempting partial concentric on last set
Phase 33 × 6–8 reps — aiming for partial concentric on every set if strength allows
If partial concentric is not yet available, continue with quality 4–5 s negatives. Never sacrifice eccentric control for rep count. One excellent Nordic curl is worth ten broken ones.
Set 16–8 reps reps
✓
Set 26–8 reps reps
✓
Set 36–8 reps reps
✓
1:30
Right shoulderAll Nordic cues are unchanged. The upper back round at depth remains the most common fault. Fix it before adding reps.
↩️
Archer row NEW
4 × 10–12 / side90 s rest
Phase 2Standard inverted row and band row
Phase 3Archer row — one arm wide, 70–80% load shifted to pulling side
Coaching cues
Setup
Inverted row position under table. One hand grips close to chest (the pulling arm), the other arm extends wide (counterbalance — like the archer push-up in reverse).
The pull
Pull with the close hand — elbow drives toward hip. The wide arm stays extended. Scapula retraction as always.
Load
Significantly harder than standard row per side. Expect reps to be lower than your inverted row max. 6–10 / side is the Phase 3 starting range.
Switch arms
Complete all reps on one side, then switch. Not alternating.
Set 1L10–12 reps
✓
Set 1R10–12 reps
✓
Set 2L10–12 reps
✓
Set 2R10–12 reps
✓
Set 3L10–12 reps
✓
Set 3R10–12 reps
✓
Set 4L10–12 reps
✓
Set 4R10–12 reps
✓
1:30
🎯
Face pull Volume maintained
4 × 25–30 reps45 s rest
Phase 2 peak4 × 20–25 reps
Phase 34 × 25–30 reps — maintained at this volume throughout Phase 3
With overhead pressing (handstand holds) and plyometric push-ups added in Phase 3, rotator cuff demand is at its highest point in the program. Face pulls are non-negotiable. Do not reduce this volume under any circumstances in weeks 9–12.
Set 125–30 reps
✓
Set 225–30 reps
✓
Set 325–30 reps
✓
Set 425–30 reps
✓
0:45
📐
L-sit hold NEW
3 × 15 s60 s restGymnastic skill
Phase 2Hollow body hold — flat on floor
Phase 3L-sit hold — elevated compression strength on chairs or floor
What is it?
The L-sit is a fundamental gymnastic hold — sitting between two chairs (or on fists on the floor), pressing down to lift the hips off the surface, and holding legs extended parallel to the floor. It requires extraordinary hip flexor strength, tricep strength, and compression core strength simultaneously.
Coaching cues
Setup
Two sturdy chairs side by side, or two stacks of thick books. Sit between them, hands on the edges, arms straight.
The lift
Press through palms to lift hips off the surface. Hold — body is now supported only on straight arms.
Leg position
Beginners: knees bent (tuck L-sit). Intermediate: one leg extended, one bent. Advanced: both legs extended parallel to floor.
Back posture
Round the spine slightly — think of crushing your abs and pushing your hips behind your shoulders. Do NOT hyperextend the back.
15 s target
Even {lsit_s} s of a tuck L-sit builds the compression strength needed. Progress toward extending legs over weeks.
Set 115 s hold (tuck or extended)
✓
Set 215 s hold (tuck or extended)
✓
Set 315 s hold (tuck or extended)
✓
0:15
1:00
Cool-down — 5 min
The Bow — arms wide, lat stretch60 s
✓
Thread-the-needle thoracic30 s / side
✓
Hamstring stretch — post-Nordic60 s / leg
✓
The Watchtower30 s / side
✓
The Breath Prayer5 cycles
✓
Thursday — Legs + Power
Explosive lower bodyPhase 3 peak
Phase 3 Thursday — Power and single-leg masteryJump squats become max-height. Pistol squat progressions are the headline new exercise. BSS continues at peak loads. Nordic curls moved to Wednesday. Wall sit added as metabolic finisher. Pistol: this is the week to attempt a full pistol if you've been on box or assisted. You may surprise yourself after 3 weeks of dedicated practice.
🎯
Pistol squat progression NEW
4 × 5 (deepest variation yet) / leg90 s restThe Phase 3 leg test
The pistol squat (single-leg squat to full depth) is the ultimate bodyweight leg exercise — it requires ankle mobility, hip flexibility, single-leg strength, and balance simultaneously. Phase 3 does NOT expect you to perform a full pistol. It introduces the progression ladder toward it.
Progression ladder
Step 1 — Assisted pistol
Hold a door handle or TRX strap. Lower to full depth on one leg using the support to control descent. 4 × 5 / leg.
Step 2 — Box pistol
Sit back to a low chair or box on one leg — same control as a box squat. 4 × 5 / leg. Lower the box height progressively.
Step 3 — Full pistol
No support, no box. Single-leg squat to full depth, counterbalancing extended leg in front. 4 × 3–5 / leg.
Coaching cues
The non-working leg
Extend it forward throughout — counterbalance and prevents floor contact.
Ankle mobility
If heel rises, place a small wedge (folded towel) under heel for now. Work ankle mobility separately.
Start with assisted
Do not skip to full pistol if strength or mobility is not there. 4 weeks of assisted pistols builds the foundation.
Descent speed
3 s down regardless of variation. Control is the entire point.
Phase 3 target
5 (deepest variation yet) reps per leg at your current progression step. Progress only when you can do all sets without compensation.
Set 1L5 (deepest variation yet) reps (at your progression step)
✓
Set 1R5 (deepest variation yet) reps (at your progression step)
✓
Set 2L5 (deepest variation yet) reps (at your progression step)
✓
Set 2R5 (deepest variation yet) reps (at your progression step)
✓
Set 3L5 (deepest variation yet) reps (at your progression step)
✓
Set 3R5 (deepest variation yet) reps (at your progression step)
✓
Set 4L5 (deepest variation yet) reps (at your progression step)
✓
Set 4R5 (deepest variation yet) reps (at your progression step)
✓
1:30
Watch forKnee diving inward on descent — most common pistol fault. Drive knee over second toe aggressively. Any sharp knee pain: drop back to assisted version.
🚀
Jump squat — maximum height
5 × 4 × 15 / leg · loaded90 s restPhase 3: power focus
Phase 2 peak3 × 25–30 reps — volume focus at 3-1-1 tempo
Phase 35 × 4 × 15 / leg · loaded — maximum height each rep, full recovery between sets
Phase 3 jump squats shift from endurance to power. 5 reps at max height with full rest = nervous system training. This is what builds reactive, explosive power — not 20 tired reps.
The setup
Squat to parallel. Arms cocked back. Load the quads and glutes fully — this is the tension that drives the height.
The launch
Drive arms forward and up with maximum force simultaneously with leg extension. Every ounce of energy into upward displacement.
The landing
Soft, absorbing, quiet. Immediately load into the next squat.
Rest
Full 90 s between sets. Explosive work requires full recovery to produce max output each set.
Set 14 × 15 / leg · loaded reps · max height
✓
Set 24 × 15 / leg · loaded reps · max height
✓
Set 34 × 15 / leg · loaded reps · max height
✓
Set 44 × 15 / leg · loaded reps · max height
✓
Set 54 × 15 / leg · loaded reps · max height
✓
1:30
🏋️
Bulgarian split squat — peak load
4 × 5 × 5 · max height · full rest / leg90 s rest
Phase 2 peak3 × 12–15 / leg — bodyweight + 3-1-1 tempo
Phase 34 × 5 × 5 · max height · full rest / leg — add backpack load · add a set · increase depth
Adding load
Wear a backpack with 3–6 kg of books/water. Adds meaningful resistance without equipment. Same technique as Phase 2.
Depth
Rear knee should now touch or nearly touch the floor each rep. Full hip extension at the top.
4 sets
The extra set from Phase 2 increases volume by 33%. Combined with backpack load, this is significantly more demanding.
Set 1L5 × 5 · max height · full rest reps · loaded
✓
Set 1R5 × 5 · max height · full rest reps · loaded
✓
Set 2L5 × 5 · max height · full rest reps · loaded
✓
Set 2R5 × 5 · max height · full rest reps · loaded
✓
Set 3L5 × 5 · max height · full rest reps · loaded
✓
Set 3R5 × 5 · max height · full rest reps · loaded
✓
Set 4L5 × 5 · max height · full rest reps · loaded
✓
Set 4R5 × 5 · max height · full rest reps · loaded
✓
1:30
🌉
Hip thrust (sofa / bench) Upgraded
3 × 3 × 15 / leg / leg60 s rest
Phase 2Single-leg glute bridge — flat on floor
Phase 3Hip thrust — shoulders elevated on sofa/bench · greater range of motion
Setup
Sit on the floor with upper back resting against the sofa. Bend one knee, other leg extended. Drive hips upward until body forms a straight line from shoulders to knee.
Range of motion
Greater than floor bridge because hips can drop below the bench level at the bottom. This full range is where glute strength is built.
The squeeze
3 s hold at the top with maximum glute contraction. Hips fully extended — no lower back compensation.
Set 1L3 × 15 / leg reps · 3 s hold
✓
Set 1R3 × 15 / leg reps · 3 s hold
✓
Set 2L3 × 15 / leg reps · 3 s hold
✓
Set 2R3 × 15 / leg reps · 3 s hold
✓
Set 3L3 × 15 / leg reps · 3 s hold
✓
Set 3R3 × 15 / leg reps · 3 s hold
✓
1:00
⬆️
SL calf raise + Wall sit finisher
3 × 20/leg · 2 × 60 s wall60 s rest
Phase 2 peak3 × 20 / leg · 4 s eccentric
Phase 33 × 20 / leg · 4 s eccentric + 2 × 60 s wall sit superset
Wall sit — added as metabolic finisher
The wall sit
Back flat against wall, thighs parallel to floor, knees at 90°. Hold. This is an isometric quad exercise — high metabolic demand, zero impact. Excellent for tendon health.
Superset
Complete single-leg calf raise set, then immediately wall sit for 60 s. Rest 60 s. Repeat.
Set 120 / leg SL calf raise · 4 s down
✓
Set 220 / leg SL calf raise · 4 s down
✓
Set 320 / leg SL calf raise · 4 s down
✓
Set 160 s wall sit (after each calf set)
✓
Set 260 s wall sit (after each calf set)
✓
0:50
1:00
Cool-down — 5 min
Deep lunge hip flexor60 s / side
✓
Quad stretch45 s / leg
✓
Hamstring stretch — extended60 s / leg
✓
The Yielded Hip (pigeon pose)90 s / side
✓
The Watchtower45 s / side
✓
Friday — AMRAP Conditioning
As Many Rounds As Possible20 minMax conditioning
Phase 3 Friday — AMRAP replaces EMOMAMRAP (As Many Rounds As Possible) in 20 minutes is a different conditioning stimulus to EMOM. You control your pace — push harder, rest less, get more rounds. It's a measurable score: your goal is to beat your previous week's round count. Log every round. Peak AMRAP session. Log every round. This score is your Phase 3 benchmark — the number that defines where you've arrived after 11 weeks.
20 minutes · max rounds · log your score. This week: Push-ups × 10 → Squats × 15 → Inverted Row × 10 → Burpees × 5
Push-up × 10
Squat × 15
Row × 10
Burpee × 5
Ready
20:00
Log your rounds below
Round counter
0
rounds completed
AMRAP circuit this week
Push-ups10 reps — full depth, elbows at 45°
BW Squat15 reps — hip crease below knee
Inverted Row10 reps — scapula retract first
Burpees5 reps — full push-up at bottom
AMRAP strategy
Pacing
Do NOT sprint round 1. Start at 80% effort and build. Rounds 1–5 should feel sustainable; rounds 6–10 should be hard; rounds 10+ should be a battle.
Mini-rests
Brief pauses within rounds are fine. What costs you time is long breaks between exercises. Keep moving.
Score tracking
Use the round counter above. Your score this week is your baseline — the goal every subsequent week is to beat it by at least 1 round.
Form first
A full round with clean form beats two partial rounds with broken form. Push-ups must reach the floor. Squats must hit depth. Every rep.
This session scoreRecord your rounds here →
✓
Previous best— (update after session)
✓
Post-AMRAP Mobility — 15 min
Hip flexor lunge stretch60 s / side
✓
Thoracic rotation kneeling10 / side
✓
The Bow → The Rising flow5 cycles
✓
The Yielded Hip (pigeon pose)90 s / side
✓
Seated hamstring stretch60 s / leg
✓
The Watchtower (supine twist)45 s / side
✓
The Breath Prayer 4-4-4-45 cycles
✓
Saturday — Skill + Active Recovery
Gymnastics skills · Deep stretch40 min
Phase 3 Saturday — Skill practice replaces tempoSaturday in Phase 3 is dedicated to gymnastic skill work (handstand practice, movement quality) and extended mobility. Intensity is LOW. This day is NOT a training session — it is skill acquisition and recovery. Do not let ambition turn it into a hard session.
🤸
Handstand wall practice Phase 3 skill
12 min practiceNot a strength exercise
The handstand is a skill, not a strength exercise. Phase 3 introduces it as a skill practice session — not sets and reps. Spend 12 minutes exploring it with patience.
Progression ladder
Step 1 — Pike walk-up
From push-up position, walk feet toward hands until hips are directly above shoulders. Arms straight. Hold 5–10 s.
Step 2 — Wall-supported handstand
Kick up into a handstand with heels against the wall. Arms straight, hands shoulder-width. Hold as long as comfortable.
Step 3 — Wall handstand walk-in
Start facing the wall, walk hands toward it in a downward dog. Gradually get closer. This is the freestanding approach path.
Step 4 (Phase 3+ goal)
Freestanding handstand balance. This may take months beyond this program. The wall practice now plants the seed.
Coaching cues
Wrists
Warm up wrists thoroughly before any inversion — circles, extensions, flexions. Never kick into a handstand with cold wrists.
Core
Hollow body position — the same shape you've been practising all program. The handstand is just a hollow body rotated 90°.
Focus
Eyes between hands (or at the wall). Looking away destabilises.
Bail safely
Know how to cartwheel out or step out sideways. Never crash backward — always have the exit planned.
Set 112 min practice — log attempts and progress
✓
12:00
🐻
Bear crawl flows
3 × 20 m · all directions60 s rest
Phase 2 Saturday3–4 × 25 m — forward only
Phase 33 × 20 m — forward + lateral + backward in one set
Forward
Standard bear crawl — 6 m forward.
Lateral
Crab-style: face stays same direction, crawl sideways — 4 m each side.
Backward
Reverse the pattern — maintain knee hover throughout.
Set 120 m circuit (fwd + lateral + back)
✓
Set 220 m circuit (fwd + lateral + back)
✓
Set 320 m circuit (fwd + lateral + back)
✓
1:00
🙆
Mobility flow
20 minChristian movement sequence
The Saturday mobility flow is the culmination of the week's work. Take your time. Do not rush. Each hold earns its full duration.
Movement sequence
The Bow (child's pose arms extended)90 s
✓
The Rising (cobra) — slow, breathe at top60 s
✓
The Tent Peg (downward dog) — pedal heels60 s
✓
Hip flexor lunge with thoracic rotation60 s / side
✓
The Yielded Hip (pigeon pose)90 s / side
✓
The Watchtower (supine spinal twist)60 s / side
✓
90/90 hip stretch / The Seated Watch60 s / side
✓
The Yielded Spine (standing forward fold)60 s
✓
The Breath Prayer (4-4-4-4 box breathing)8 cycles
✓
1:00
1:30
🚶
Zone 2 walk / light jog
30 minZone 1–2
Extended from Phase 2's 30 min to 30 min. Fully conversational pace. This is the week's aerobic consolidation — not a workout.
30:00
Sunday — Full Rest 🙏
Week 11 complete. You have one week left. The deload that follows is not rest from the program — it is the final session of the program, where everything consolidates.
Recovery checklist
Sleep 8+ hrstonight
✓
Hydrate — 2.5–3 Lall day
✓
Protein — 130 g targetmeals
✓
Right shoulder — any changes to note?journal
✓
AMRAP score logged for comparison next weekdone?
✓
"The Lord is my strength and my shield; my heart trusts in him, and he helps me." — Psalm 28:7
Week 12 — Deload & Reflect
Final week. Drop all sets from 4–5 to 2–3. Keep every rep, every tempo, every technique identical. AMRAP drops to 12 minutes. Intervals drop to 2 × 4 min. This is where the entire 12 weeks of work consolidates into permanent adaptation. Do not skip it. Do not train harder "to finish strong." Trust the process.
Monday — Push Strength Deload
2 sets each · same reps · same tempo25 min
Final deload — 12 weeks culminate hereDrop to 2 sets per exercise. Keep every rep count and technique identical to week 11. Volume drops 40–60%. Intensity stays. This is the supercompensation session — the body overadapts beyond the stimulus it received in weeks 9–11. You will feel strong. This is correct.
OAP progression2 × 7–10 / side
Plyometric push-up2 × 12 reps
Handstand wall hold2 × 30 s
Weighted dip2 × 14 reps
Weighted plank2 × 40 s
OAP progression × 27–10 / side
✓
Plyometric push-up × 212 reps
✓
Handstand hold × 230 s
✓
Weighted dip × 214 reps
✓
Weighted plank × 240 s
✓
1:30
0:30
Cool-down — 5 min
Chest opener / The Tent Peg60 s / side
✓
The Bow60 s
✓
The Breath Prayer5 cycles
✓
Tuesday — Interval Run Deload · 2 intervals only
2 × 4 min hard · same pace30 min total
Interval deload — 2 rounds onlySame effort, half the volume. 5 min warm-up jog → 4 min hard → 3 min walk → 4 min hard → 5 min cool-down. Total ~21 min. Follow with extended mobility if time allows.
Nordic curl2 × 3 negatives — reduce to protect tendon
Archer row2 × 6 / side
Face pull3 × 20 reps — maintain frequency, reduce volume
L-sit hold2 × 12 s
Pull-up / negatives × 34 reps · 8 s eccentric
✓
Nordic curl × 23 negatives
✓
Archer row × 26 / side
✓
Face pull × 320 reps
✓
L-sit hold × 212 s
✓
1:30
0:45
Cool-down — 5 min
The Bow — lat stretch60 s
✓
Thread-the-needle30 s / side
✓
Hamstring stretch60 s / leg
✓
The Watchtower30 s / side
✓
The Breath Prayer5 cycles
✓
Thursday — Legs Deload
2 sets each · skill preserved30 min
Pistol squat2 × 5 / leg — same progression step as week 11
Jump squat2 × 5 · max height · full rest
BSS — loaded2 × 12 / leg
Hip thrust SL2 × 12 / leg
SL calf raise2 × 15 / leg · 4 s eccentric
Wall sit1 × 60 s
Pistol × 25 / leg
✓
Jump squat × 25 · max height
✓
BSS loaded × 212 / leg
✓
Hip thrust SL × 212 / leg
✓
SL calf raise × 215 / leg · 4 s down
✓
Wall sit × 160 s
✓
1:30
1:00
Cool-down — 5 min
Deep lunge hip flexor60 s / side
✓
Quad stretch45 s / leg
✓
Hamstring stretch60 s / leg
✓
The Yielded Hip60 s / side
✓
The Watchtower45 s / side
✓
Friday — AMRAP Deload · 12 min
12 min · 60% volume+ 25 min mobility
AMRAP deload — 12 minutes onlySame circuit, same reps, but stop the timer at 12 minutes (instead of 20). This gives roughly 60% of the volume while maintaining the conditioning stimulus. After 12 min: extended 25 min mobility block.
Push × 10
Squat × 15
Row × 10
Burpee × 5
Ready
20:00
Log your rounds below
Round counter
0
rounds completed
Stop at 12 minutes. Record your round count (at 12 min pace you can project your 20-min score for comparison with week 11).
Mobility block — 25 min this final week
Hip flexor lunge stretch60 s / side
✓
Thoracic rotation kneeling10 / side
✓
The Bow → The Rising flow5 cycles
✓
The Yielded Hip (pigeon pose)90 s / side
✓
Seated hamstring stretch60 s / leg
✓
The Watchtower (supine twist)45 s / side
✓
The Breath Prayer 4-4-4-48 cycles — extended this week
✓
Saturday — Skill + Walk Deload
Gentle · reflective · final35 min walk + skill
Final SaturdayReduced skill practice. Extended walk. This is the last training day of the 12-week program. Move with gratitude.
Handstand practice2 × 2 min easy — just enjoy the skill
Bear crawl flows2 × 20 m · all directions
Mobility flowFull 20 min sequence — take your time
Zone 2 walk/jog35 min extended — final long walk of the program
35:00
1:00
1:30
Cool-down — 5 min
The Yielded Hip (pigeon pose)90 s / side
✓
The Watchtower60 s / side
✓
The Bow90 s
✓
The Breath Prayer — final session10 cycles
✓
Sunday — Program Complete 🏆🙏
Twelve weeks. Three phases. Six days per week. You have completed one of the most complete 40s-optimised bodyweight programs designed around faith, family, and physiology. The capacity you have built - aerobic, strength, mobility, skill - is real. It does not disappear. It is the new baseline.
12-week completion review
AMRAP week 11 score vs week 9 — how much did it improve?compare
✓
Pull-up / negative quality — where are you now vs week 9?compare
✓
Pistol squat — which step of the ladder reached?note
✓
Right shoulder — 12-week final status checkassess
✓
Zone 2 — nasal breathing at pace that required mouth-breathing week 5?assess
✓
Body composition — photos / measurements if trackingoptional
✓
Review the Phase 1 exercises — how easy do they now feel?reflect
✓
What comes next: rest for 7–10 days. Then repeat the full 12-week cycle with higher starting volumes, or progress to Phase 4 with pull-up bar, rings, or weighted vest. The foundation is now solid enough to build anything on it.
"Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go." — Joshua 1:9