Front Lever 3 (Dante Rivera)
Science Behind the Plan:
"The front lever requires exceptional back, core, and lat strength," says Dante. This specialized plan develops the pulling strength and body tension necessary for front lever progressions. The program implements specific preparatory exercises and progressive overload through decreasing leverage advantage rather than simply adding repetitions.
6-Week Program:
Week 1-2: Front Lever Foundation
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Day 1: kkapa! (back, back, abs, traps, abs, overall) - Pull/core focus
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8 reps × 3 sets per exercise with specific front lever preparation emphasis
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Day 2: ifthmj (biceps, forearms, triceps, shoulders, arms, hips) - Arm/support strength
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8 reps × 3 sets per exercise
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Day 3: geuqn! (legs, chest, glutes, quads, hamstrings, overall) - Complementary work
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Front Lever Development
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Day 1: kkapa! (back, back, abs, traps, abs, overall) - Pull/core focus
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6 reps × 4 sets per exercise with intermediate front lever progressions
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Day 2: ifthmj (biceps, forearms, triceps, shoulders, arms, hips) - Arm/support strength
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6 reps × 4 sets per exercise
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Day 3: geuqn! (legs, chest, glutes, quads, hamstrings, overall) - Complementary work
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Front Lever Mastery
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Day 1: kkapa!! (back, back, abs, traps, abs, overall, overall) - Pull/core focus
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4 reps × 6 sets per exercise with advanced front lever progressions
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Day 2: ifthmja (biceps, forearms, triceps, shoulders, arms, hips, abs) - Arm/support strength
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4 reps × 6 sets per exercise
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Day 3: geuqn! (legs, chest, glutes, quads, hamstrings, overall) - Complementary work
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6 reps × 5 sets per exercise
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Total volume per week: =564 reps