Planche Training 1 (Dante Rivera)

Science Behind the Plan:

This specialized plan focuses on developing the strength, body positioning, and balance necessary for planche progressions. The program implements specific preparatory exercises targeting the anterior deltoids, core, and wrist strength—key components for planche success. Progressive overload occurs through gradually decreasing leverage advantage rather than simply adding repetitions.

6-Week Program:

Week 1-2: Planche Foundation

Day 1: ehgamj (chest, shoulders, legs, abs, arms, hips) - Push/core focus
8 reps × 3 sets per exercise with specific planche preparation emphasis
Day 2: kmtpf! (back, arms, triceps, traps, forearms, overall) - Support strength
8 reps × 3 sets per exercise with wrist conditioning emphasis
Day 3: ihpaz! (biceps, shoulders, traps, abs, obliques, overall) - Supplemental work
10 reps × 3 sets per exercise
Total volume per week: =528 reps

Week 3-4: Planche Development

Day 1: ehgamj (chest, shoulders, legs, abs, arms, hips) - Push/core focus
6 reps × 4 sets per exercise with intermediate planche progressions
Day 2: kmtpf! (back, arms, triceps, traps, forearms, overall) - Support strength
6 reps × 4 sets per exercise with increased hold times
Day 3: ihpaz! (biceps, shoulders, traps, abs, obliques, overall) - Supplemental work
8 reps × 4 sets per exercise
Total volume per week: =576 reps

Week 5-6: Planche Mastery

Day 1: ehgamj! (chest, shoulders, legs, abs, arms, hips, overall) - Push/core focus
5 reps × 5 sets per exercise with advanced planche progressions
Day 2: kmtpf!a (back, arms, triceps, traps, forearms, overall, abs) - Support strength
5 reps × 5 sets per exercise with full planche preparation
Day 3: ihpaz! (biceps, shoulders, traps, abs, obliques, overall) - Supplemental work
6 reps × 5 sets per exercise
Total volume per week: =625 reps

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