When it comes to programming, even in short periods like this 4-week program, the goal is not only small increases in that brief period, like 1 to 2 reps but also the ability to feel more comfortable and confident in the movement patterns you are performing. One thing to help build this confidence I find is using similar programming with slight variations 7-10 days apart. In this program, you will see that there are similarities in days and some slight variations in days, and this helps with that consistency and confidence while still introducing variety to the program.
Also, this program is designed to be done alongside your regular programming at the gym, assuming it isn’t a high volume or press heavy. After this, 2-3 times per week, you would follow this by doing 1-3+ reps every minute on the minute for the 5-10 minutes to keep building the capacity you need upside down.
This classic intermediate program will quickly lead to an advanced development plan, and it will give you an idea of how to get started in the handstand push-ups.
Handstand Pushup Capacity Program
Week 1 – Day 1
1 set Max Strict or Kipping Handstand Pushups
Then
10 Wall Walks for Time
Week 1 – Day 2
Barbell Bench Press 5RM then 4 sets of 5 at 90% of 5RM
Then
4 sets of 10 Ring Rows + 10 Pushups
Then
4 sets 20 Banded Pull parts
Week 1 – Day 3
3 sets 45 sec to 1 min Handstand Holds + 20 PCV Strict Press
Then
3 Sets 12 DB Skull Crushers
Then
3 Rounds for Quality
- 15 Cable Press Downs
- 15 Incline DB Rows
Week 2 – Day 1
EMOM for 5-10 mins
1-3 Strict or Kipping HSPU
Then
4 sets 10 DB Arnolds Press
Then
3 sets 12-15 Overhead DB Tricep Extensions
Week 2 – Day 2
Barbell Bench Press 3RM then 4 sets of 3 at 90% of 3RM
Then
Strict or Banded Pullups 5 sets 3-5 Reps
Then
10 wall walks
Week 2 – Day 3
Strict Press + Push Press 4+4 Building to a heavy set
Then
3 rounds
- 15 Cable Press Downs
- 15 DB Bicep Curls
Then
3 rounds
- 15 Vups
- 20 alt Vups
- 30 sec Plank Hold on Palms
Week 3 – Day 1
3 sets of 1-3 Max deficit Kipping Handstand Pushup
Then
3 rounds
- 30m Farmers Carry + 5 wall walks
Week 3 – Day 2
Barbell Bench Press 4 sets of 8 – Same weight for all Sets
Then
4 sets of 10 Ring Rows + 10 Pushups
Then
4 sets 20 Banded Pull apart
Week 3 – day 3
EMOM for 5-10 mins
1-3 Strict or Kipping HSPU
Then
4 sets 10 DB Arnolds Press
Then
3 sets
- 12-15 Overhead DB Tricep Extensions
- 15 Cable Bicep Curls
Week 4 – Day 1
Max set Kipping Handstand Pushups or Pushups
Then
3 sets of 10 DB Strict Press
Then
Tabata Hollow Hold
Week 4 – Day 2
Bench Press 1 RM, then 4 sets 1 at 90% of 1RM
Then
4 sets of 10 Ring Rows + 10 Pushups
Then
4 sets 20 Banded Pull apart
Week 4 – Day 3
Strict Press + Push Press 4+4 Building to a heavy set
3 rounds
- 15 Cable Press Downs
- 15 DB Bicep Curls
3 rounds
- 15 Vups
- 20 alt Vups
- 30 sec Plank Hold on Palms
Week 5 – Day 1 RETEST