Original starter · 6 weeks

Handstand Push-Up Path

Six weeks that take you from elevated pike push-ups to full wall handstand push-ups, with balance practice and balanced pulling.

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6weeks

3days a week

18sessions

315working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 6.

Measure	Week 1	Week 6	Change
Working sets	49	31	−37%
Total reps	559	352	−37%
Reps per set	11.4	11.4	−0%
Average RPE	7.3	6.0	−18%

Week 1

DAY 1 - MON - Press Strength

Exercise	Sets × reps	Effort / load	Rest
Elevated Pike Push-Up · feet on bench	4 × 6	RPE 7.5	2:00
Wall Handstand Hold · seconds, chest to wall	3 × 30	RPE 7	1:30
Pull-Up	4 × 6	RPE 7.5	2:00
Diamond Push-Up	3 × 10	RPE 7.5	1:30
Hollow Body Hold · seconds	3 × 30	RPE 7	1:00

DAY 2 - WED - Legs and Pull

Exercise	Sets × reps	Effort / load	Rest
Shrimp Squat · per side	3 × 4	RPE 7.5	1:30
Nordic Curl Negative · hook feet under bench	3 × 4	RPE 7.5	2:00
Feet-Elevated Ring Row	4 × 10	RPE 7.5	1:30
Ring Face Pull	3 × 15	RPE 7	1:00
Hanging Leg Raise	3 × 8	RPE 7.5	1:00

DAY 3 - FRI - Balance and Volume

Exercise	Sets × reps	Effort / load	Rest
Chest-to-Wall Handstand Shoulder Tap · per side	4 × 6	RPE 7	1:30
Pike Push-Up	3 × 12	RPE 7.5	1:30
Ring Dip	3 × 8	RPE 7.5	2:00
Chin-Up	3 × 8	RPE 7.5	1:30
Arch Hold · seconds	3 × 20	RPE 7	1:00

Week 2

DAY 1 - MON - Press Strength

Exercise	Sets × reps	Effort / load	Rest
Elevated Pike Push-Up · feet on bench	5 × 6	RPE 8	2:00
Wall Handstand Hold · seconds, chest to wall	3 × 40	RPE 7.5	1:30
Pull-Up	4 × 8	RPE 8	2:00
Diamond Push-Up	3 × 12	RPE 8	1:30
Hollow Body Hold · seconds	3 × 40	RPE 7.5	1:00

DAY 2 - WED - Legs and Pull

Exercise	Sets × reps	Effort / load	Rest
Shrimp Squat · per side	3 × 5	RPE 8	1:30
Nordic Curl Negative · hook feet under bench	3 × 5	RPE 8	2:00
Feet-Elevated Ring Row	4 × 12	RPE 8	1:30
Ring Face Pull	3 × 15	RPE 7.5	1:00
Hanging Leg Raise	3 × 10	RPE 8	1:00

DAY 3 - FRI - Balance and Volume

Exercise	Sets × reps	Effort / load	Rest
Chest-to-Wall Handstand Shoulder Tap · per side	4 × 8	RPE 7.5	1:30
Pike Push-Up	3 × 15	RPE 8	1:30
Ring Dip	3 × 10	RPE 8	2:00
Chin-Up	3 × 10	RPE 8	1:30
Arch Hold · seconds	3 × 25	RPE 7	1:00

Week 3

DAY 1 - MON - Press Strength

Exercise	Sets × reps	Effort / load	Rest
Wall Handstand Push-Up Negative · 5-second lower	4 × 3	RPE 8	2:30
Wall Handstand Hold · seconds, chest to wall	3 × 45	RPE 8	1:30
Pull-Up	5 × 8	RPE 8	2:00
Diamond Push-Up	3 × 15	RPE 8	1:30
Hollow Body Hold · seconds	3 × 45	RPE 8	1:00

DAY 2 - WED - Legs and Pull

Exercise	Sets × reps	Effort / load	Rest
Shrimp Squat · per side	4 × 5	RPE 8	1:30
Nordic Curl Negative · hook feet under bench	4 × 5	RPE 8	2:00
Archer Ring Row · per side	4 × 5	RPE 8	1:30
Ring Face Pull	3 × 20	RPE 7.5	1:00
Hanging Leg Raise	3 × 12	RPE 8	1:00

DAY 3 - FRI - Balance and Volume

Exercise	Sets × reps	Effort / load	Rest
Freestanding Handstand Practice · seconds per attempt	6 × 10	RPE 7	1:00
Elevated Pike Push-Up	3 × 10	RPE 8	1:30
Ring Dip	4 × 10	RPE 8	2:00
Chin-Up	4 × 10	RPE 8	1:30
Arch Hold · seconds	3 × 30	RPE 7.5	1:00

Week 4

DAY 1 - MON - Press Strength

Exercise	Sets × reps	Effort / load	Rest
Wall Handstand Push-Up Negative · 5-second lower	5 × 3	RPE 8.5	2:30
Wall Handstand Hold · seconds, chest to wall	4 × 45	RPE 8	1:30
Archer Pull-Up · per side	4 × 3	RPE 8	2:30
Diamond Push-Up	4 × 12	RPE 8.5	1:30
Hollow Body Hold · seconds	4 × 45	RPE 8	1:00

DAY 2 - WED - Legs and Pull

Exercise	Sets × reps	Effort / load	Rest
Pistol Squat · per side	4 × 6	RPE 8	1:30
Nordic Curl Negative · hook feet under bench	4 × 6	RPE 8.5	2:00
Archer Ring Row · per side	4 × 6	RPE 8.5	1:30
Ring Face Pull	3 × 20	RPE 8	1:00
Hanging Leg Raise	4 × 10	RPE 8.5	1:00

DAY 3 - FRI - Balance and Volume

Exercise	Sets × reps	Effort / load	Rest
Freestanding Handstand Practice · seconds per attempt	8 × 10	RPE 7	1:00
Elevated Pike Push-Up	4 × 10	RPE 8	1:30
Ring Dip	4 × 8	RPE 8.5	2:00
Chin-Up	4 × 8	RPE 8.5	1:30
Arch Hold · seconds	3 × 30	RPE 8	1:00

Week 5

DAY 1 - MON - Press Strength

Exercise	Sets × reps	Effort / load	Rest
Wall Handstand Push-Up · head to mat	5 × 2	RPE 8.5	3:00
Wall Handstand Hold · seconds, chest to wall	4 × 60	RPE 8.5	1:30
Archer Pull-Up · per side	5 × 3	RPE 8.5	2:30
Diamond Push-Up	4 × 15	RPE 8.5	1:30
Hollow Body Hold · seconds	4 × 50	RPE 8.5	1:00

DAY 2 - WED - Legs and Pull

Exercise	Sets × reps	Effort / load	Rest
Pistol Squat · per side	4 × 8	RPE 8.5	1:30
Nordic Curl Negative · hook feet under bench	4 × 6	RPE 8.5	2:00
Archer Ring Row · per side	5 × 6	RPE 8.5	1:30
Ring Face Pull	4 × 20	RPE 8	1:00
Hanging Leg Raise	4 × 12	RPE 8.5	1:00

DAY 3 - FRI - Balance and Volume

Exercise	Sets × reps	Effort / load	Rest
Freestanding Handstand Practice · seconds per attempt	8 × 15	RPE 7.5	1:00
Elevated Pike Push-Up	4 × 12	RPE 8.5	1:30
Ring Dip	4 × 10	RPE 8.5	2:00
Chin-Up	4 × 10	RPE 8.5	1:30
Arch Hold · seconds	3 × 40	RPE 8	1:00

Week 6

DAY 1 - MON - Press Strength

Exercise	Sets × reps	Effort / load	Rest
Elevated Pike Push-Up · feet on bench	2 × 6	RPE 6	2:00
Wall Handstand Hold · seconds, chest to wall	2 × 30	RPE 6	1:30
Pull-Up	2 × 6	RPE 6	2:00
Diamond Push-Up	2 × 10	RPE 6	1:30
Hollow Body Hold · seconds	2 × 30	RPE 6	1:00

DAY 2 - WED - Legs and Pull

Exercise	Sets × reps	Effort / load	Rest
Shrimp Squat · per side	2 × 4	RPE 6	1:30
Nordic Curl Negative · hook feet under bench	2 × 4	RPE 6	2:00
Feet-Elevated Ring Row	2 × 10	RPE 6	1:30
Ring Face Pull	2 × 15	RPE 6	1:00
Hanging Leg Raise	2 × 8	RPE 6	1:00

DAY 3 - FRI - Balance and Volume

Exercise	Sets × reps	Effort / load	Rest
Chest-to-Wall Handstand Shoulder Tap · per side	3 × 6	RPE 6	1:30
Pike Push-Up	2 × 10	RPE 6	1:30
Ring Dip	2 × 6	RPE 6	2:00
Chin-Up	2 × 8	RPE 6	1:30
Arch Hold · seconds	2 × 20	RPE 6	1:00