PlanByWeek

Front Lever Progression

12 weeks·3 days / wk·front lever

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Weeks
12
Sessions
36
Peak week
42 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Advance a step when you hit 15 s for every set with clean form — not before.

Week-by-week training plan
WkFocusVolume
01Tuck front lever: 6 s holdsTuck front lever 6 s30 sets

  1. Mon

    Oct 5

    front lever: Tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever4 × 6 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown3 × 6–10RPE 7

  2. Wed

    Oct 7

    front lever: Tuck front lever (practice)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever4 × 5 sRPE 7
    Hollow body hold3 × 20–30 sRPE 7
    Pull-up3 × 6–10RPE 7

  3. Fri

    Oct 9

    front lever: Tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever4 × 6 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown3 × 6–10RPE 7
02Tuck front lever: 11 s holdsTuck front lever 11 s32 sets
3 sessions

  1. Mon

    Oct 12

    front lever: Tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever4 × 11 sRPE 8
    Tuck front-lever row4 × 6–10RPE 7
    Straight-arm pulldown or band pulldown3 × 6–10RPE 7

  2. Wed

    Oct 14

    front lever: Tuck front lever (practice)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever4 × 9 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Pull-up3 × 6–10RPE 7

  3. Fri

    Oct 16

    front lever: Tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever4 × 11 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown3 × 6–10RPE 7
03Tuck front lever: 15 s holdsTuck front lever 15 s33 sets
3 sessions

  1. Mon

    Oct 19

    front lever: Tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever4 × 15 sRPE 8
    Tuck front-lever row4 × 6–10RPE 7
    Straight-arm pulldown or band pulldown3 × 6–10RPE 7

  2. Wed

    Oct 21

    front lever: Tuck front lever (practice)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever4 × 12 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Pull-up3 × 6–10RPE 7

  3. Fri

    Oct 23

    front lever: Tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever4 × 15 sRPE 8
    Tuck front-lever row4 × 6–10RPE 7
    Straight-arm pulldown or band pulldown3 × 6–10RPE 7
04Deload: Advanced tuck front lever at 70%Advanced tuck front lever 6 s22 sets
3 sessions

  1. Mon

    Oct 26

    front lever: Advanced tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever (warm-up)2 × 15 s—
    Advanced tuck front lever2 × 4 sRPE 8
    Tuck front-lever row2 × 6–10RPE 7
    Straight-arm pulldown or band pulldown2 × 6–10RPE 7

  2. Wed

    Oct 28

    front lever: Advanced tuck front lever (practice)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Advanced tuck front lever2 × 4 sRPE 7
    Hollow body hold2 × 20–30 sRPE 7
    Pull-up2 × 6–10RPE 7

  3. Fri

    Oct 30

    front lever: Advanced tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever (warm-up)2 × 15 s—
    Advanced tuck front lever2 × 4 sRPE 8
    Tuck front-lever row2 × 6–10RPE 7
    Straight-arm pulldown or band pulldown2 × 6–10RPE 7
05Advanced tuck front lever: 6 s holdsAdvanced tuck front lever 6 s34 sets
3 sessions

  1. Mon

    Nov 2

    front lever: Advanced tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever (warm-up)2 × 15 s—
    Advanced tuck front lever5 × 6 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown2 × 6–10RPE 7

  2. Wed

    Nov 4

    front lever: Advanced tuck front lever (practice)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Advanced tuck front lever4 × 5 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Pull-up3 × 6–10RPE 7

  3. Fri

    Nov 6

    front lever: Advanced tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever (warm-up)2 × 15 s—
    Advanced tuck front lever4 × 6 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown2 × 6–10RPE 7
06Advanced tuck front lever: 11 s holdsAdvanced tuck front lever 11 s36 sets
3 sessions

  1. Mon

    Nov 9

    front lever: Advanced tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever (warm-up)2 × 15 s—
    Advanced tuck front lever5 × 11 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown2 × 6–10RPE 7

  2. Wed

    Nov 11

    front lever: Advanced tuck front lever (practice)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Advanced tuck front lever5 × 9 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Pull-up3 × 6–10RPE 7

  3. Fri

    Nov 13

    front lever: Advanced tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever (warm-up)2 × 15 s—
    Advanced tuck front lever5 × 11 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown2 × 6–10RPE 7
07Advanced tuck front lever: 15 s holdsAdvanced tuck front lever 15 s37 sets
3 sessions

  1. Mon

    Nov 16

    front lever: Advanced tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever (warm-up)2 × 15 s—
    Advanced tuck front lever5 × 15 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown3 × 6–10RPE 7

  2. Wed

    Nov 18

    front lever: Advanced tuck front lever (practice)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Advanced tuck front lever5 × 12 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Pull-up3 × 6–10RPE 7

  3. Fri

    Nov 20

    front lever: Advanced tuck front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Tuck front lever (warm-up)2 × 15 s—
    Advanced tuck front lever5 × 15 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown2 × 6–10RPE 7
08Deload: One-leg front lever at 70%One-leg front lever 6 s22 sets
3 sessions

  1. Mon

    Nov 23

    front lever: One-leg front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Advanced tuck front lever (warm-up)2 × 15 s—
    One-leg front lever2 × 4 sRPE 8
    Tuck front-lever row2 × 6–10RPE 7
    Straight-arm pulldown or band pulldown2 × 6–10RPE 7

  2. Wed

    Nov 25

    front lever: One-leg front lever (practice)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    One-leg front lever2 × 4 sRPE 7
    Hollow body hold2 × 20–30 sRPE 7
    Pull-up2 × 6–10RPE 7

  3. Fri

    Nov 27

    front lever: One-leg front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Advanced tuck front lever (warm-up)2 × 15 s—
    One-leg front lever2 × 4 sRPE 8
    Tuck front-lever row2 × 6–10RPE 7
    Straight-arm pulldown or band pulldown2 × 6–10RPE 7
09One-leg front lever: 6 s holdsOne-leg front lever 6 s39 sets
3 sessions

  1. Mon

    Nov 30

    front lever: One-leg front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Advanced tuck front lever (warm-up)2 × 15 s—
    One-leg front lever5 × 6 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown3 × 6–10RPE 7

  2. Wed

    Dec 2

    front lever: One-leg front lever (practice)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    One-leg front lever5 × 5 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Pull-up4 × 6–10RPE 7

  3. Fri

    Dec 4

    front lever: One-leg front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Advanced tuck front lever (warm-up)2 × 15 s—
    One-leg front lever5 × 6 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown3 × 6–10RPE 7
10One-leg front lever: 11 s holdsOne-leg front lever 11 s40 sets
3 sessions

  1. Mon

    Dec 7

    front lever: One-leg front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Advanced tuck front lever (warm-up)2 × 15 s—
    One-leg front lever6 × 11 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown3 × 6–10RPE 7

  2. Wed

    Dec 9

    front lever: One-leg front lever (practice)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    One-leg front lever5 × 9 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Pull-up4 × 6–10RPE 7

  3. Fri

    Dec 11

    front lever: One-leg front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Advanced tuck front lever (warm-up)2 × 15 s—
    One-leg front lever5 × 11 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown3 × 6–10RPE 7
11One-leg front lever: 15 s holdsOne-leg front lever 15 s42 sets
3 sessions

  1. Mon

    Dec 14

    front lever: One-leg front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Advanced tuck front lever (warm-up)2 × 15 s—
    One-leg front lever6 × 15 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown3 × 6–10RPE 7

  2. Wed

    Dec 16

    front lever: One-leg front lever (practice)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    One-leg front lever6 × 12 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Pull-up4 × 6–10RPE 7

  3. Fri

    Dec 18

    front lever: One-leg front lever (heavy)

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Advanced tuck front lever (warm-up)2 × 15 s—
    One-leg front lever6 × 15 sRPE 8
    Tuck front-lever row3 × 6–10RPE 7
    Straight-arm pulldown or band pulldown3 × 6–10RPE 7
12Test: max Straddle front lever + Full front lever attemptsStraddle front lever 6 s27 sets
3 sessions

  1. Mon

    Dec 21

    front lever test

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Straddle front lever — max hold2 × max—
    Full front lever — attempt3 × 2–5 s—
    Tuck front-lever row2 × 6–10RPE 7
    Straight-arm pulldown or band pulldown2 × 6–10RPE 7

  2. Wed

    Dec 23

    front lever test

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Straddle front lever — max hold2 × max—
    Full front lever — attempt3 × 2–5 s—
    Hollow body hold2 × 20–30 sRPE 7
    Pull-up2 × 6–10RPE 7

  3. Fri

    Dec 25

    front lever test

    45 min
    • Warm-up: scapular pull-ups and active hang, 3 min
    ExerciseSets×RepsLoad
    Straddle front lever — max hold2 × max—
    Full front lever — attempt3 × 2–5 s—
    Tuck front-lever row2 × 6–10RPE 7
    Straight-arm pulldown or band pulldown2 × 6–10RPE 7

The numbers

About this plan

This front lever progression walks the front lever ladder — Tuck front lever → Advanced tuck front lever → One-leg front lever → Straddle front lever → Full front lever — over 12 weeks and 3 sessions a week. Starting at Tuck front lever, it reaches Straddle front lever by the end: 4 of the 5 front lever steps.

Each front lever step lasts about 3 weeks, front lever targets moving from 6 to 15 s holds; the first front lever step-up comes in week 4. Heavy front lever days alternate with lighter front lever practice, and Tuck front-lever row, Straight-arm pulldown or band pulldown, Hollow body hold and Pull-up build the strength each front lever step needs.

Front lever week 6: Advanced tuck front lever: 11 s holds. Front lever deloads fall in week 4 and 8, front lever targets at 70%; week 12 tests your max Straddle front lever. Warm up with scapular pull-ups and active hang, 3 min before every front lever session.

Weeks 1–4 run 30, 32, 33 and 22 sets.

Questions

FAQ

How long does the front lever progression take?

12 weeks at 3 sessions a week, covering 4 front lever steps from Tuck front lever to Straddle front lever.

When should I move to the next front lever step?

When every front lever set hits 15 seconds cleanly — about 3 weeks per front lever step here.

What if I can already do a tuck front lever?

Pick your current front lever step in the panel; the 12-week front lever ladder shifts up.

What strength work supports the front lever?

Tuck front-lever row, Straight-arm pulldown or band pulldown, Hollow body hold and Pull-up, 3 times a week alongside front lever practice.

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