Elite Performance: Train Like a Pro
Dial in every detail and push your limits.
See Advanced PlansWhat You’ll Learn
- Periodized training
- Advanced recovery strategies
- Nutrient timing & supplements
- Conditioning & biofeedback
Advanced 6-Day Split
| Day | Focus |
|---|---|
| Mon | Push (Chest/Shoulders/Triceps) |
| Tue | Pull (Back/Biceps) |
| Wed | Legs |
| Thu | Conditioning / Recovery |
| Fri | Upper Power |
| Sat | Lower Power |
| Sun | Rest |
Advanced Exercise Guide
1. Pistol Squats
Extend one leg in front of you, as straight as you can, with your heel hovering off the floor. Raise your arms straight out in front of you. Keeping your core tight and your spine straight, bend your standing leg and lower your body, continuing to extend your other leg in front of you.
Reps: 4 sets of 6–8
2. Weighted Pull-Ups
Attach weight with a belt or dumbbell. Pull your chin above the bar while maintaining core engagement.
Reps: 4 sets of 5–8
3. Planche push ups
The planche push-up is an advanced bodyweight exercise designed to deliver a powerful workout to the entire body. The planche position involves engaging your core and arm muscles to lift your feet off the ground. To complete a full planche push-up, you will need a significant amount of upper-body, core, and lower-body strength.
Reps: 4 sets of 1-5 reps
4. Hand stand push ups
It involves lowering the body from a handstand position until the head touches the ground and then pushing back up. This exercise requires significant upper body strength, particularly in the shoulders, triceps, and chest, as well as balance and core stability.
Reps: 4 sets of 5–10
5. Dragon Flags
Lie on your back with your arms extended behind your head, then lift your legs toward the ceiling while keeping your core engaged and your body in a straight line.Rounds: 3 rounds of 3-7 reps