PlanByWeek

Handstand Progression

12 weeks·3 days / wk·handstand

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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 45 s for every set with clean form — not before.

Week-by-week training plan
WkFocusVolume
01Pike hold on a box: 15 s holdsPike hold on a box 15 s30 sets

  1. Mon

    Oct 5

    handstand: Pike hold on a box (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box4 × 15 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk3 × 6–10RPE 7

  2. Wed

    Oct 7

    handstand: Pike hold on a box (practice)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box4 × 12 sRPE 7
    Hollow body hold3 × 20–30 sRPE 7
    Wrist push-ups3 × 6–10RPE 7

  3. Fri

    Oct 9

    handstand: Pike hold on a box (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box4 × 15 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk3 × 6–10RPE 7
02Pike hold on a box: 30 s holdsPike hold on a box 30 s32 sets
3 sessions

  1. Mon

    Oct 12

    handstand: Pike hold on a box (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box4 × 30 sRPE 8
    Pike push-up4 × 6–10RPE 7
    Wall walk3 × 6–10RPE 7

  2. Wed

    Oct 14

    handstand: Pike hold on a box (practice)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box4 × 24 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Wrist push-ups3 × 6–10RPE 7

  3. Fri

    Oct 16

    handstand: Pike hold on a box (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box4 × 30 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk3 × 6–10RPE 7
03Pike hold on a box: 45 s holdsPike hold on a box 45 s33 sets
3 sessions

  1. Mon

    Oct 19

    handstand: Pike hold on a box (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box4 × 45 sRPE 8
    Pike push-up4 × 6–10RPE 7
    Wall walk3 × 6–10RPE 7

  2. Wed

    Oct 21

    handstand: Pike hold on a box (practice)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box4 × 36 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Wrist push-ups3 × 6–10RPE 7

  3. Fri

    Oct 23

    handstand: Pike hold on a box (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box4 × 45 sRPE 8
    Pike push-up4 × 6–10RPE 7
    Wall walk3 × 6–10RPE 7
04Deload: Chest-to-wall handstand at 70%Chest-to-wall handstand 15 s22 sets
3 sessions

  1. Mon

    Oct 26

    handstand: Chest-to-wall handstand (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box (warm-up)2 × 45 s—
    Chest-to-wall handstand2 × 11 sRPE 8
    Pike push-up2 × 6–10RPE 7
    Wall walk2 × 6–10RPE 7

  2. Wed

    Oct 28

    handstand: Chest-to-wall handstand (practice)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Chest-to-wall handstand2 × 11 sRPE 7
    Hollow body hold2 × 20–30 sRPE 7
    Wrist push-ups2 × 6–10RPE 7

  3. Fri

    Oct 30

    handstand: Chest-to-wall handstand (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box (warm-up)2 × 45 s—
    Chest-to-wall handstand2 × 11 sRPE 8
    Pike push-up2 × 6–10RPE 7
    Wall walk2 × 6–10RPE 7
05Chest-to-wall handstand: 15 s holdsChest-to-wall handstand 15 s34 sets
3 sessions

  1. Mon

    Nov 2

    handstand: Chest-to-wall handstand (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box (warm-up)2 × 45 s—
    Chest-to-wall handstand5 × 15 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk2 × 6–10RPE 7

  2. Wed

    Nov 4

    handstand: Chest-to-wall handstand (practice)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Chest-to-wall handstand4 × 12 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Wrist push-ups3 × 6–10RPE 7

  3. Fri

    Nov 6

    handstand: Chest-to-wall handstand (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box (warm-up)2 × 45 s—
    Chest-to-wall handstand4 × 15 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk2 × 6–10RPE 7
06Chest-to-wall handstand: 30 s holdsChest-to-wall handstand 30 s36 sets
3 sessions

  1. Mon

    Nov 9

    handstand: Chest-to-wall handstand (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box (warm-up)2 × 45 s—
    Chest-to-wall handstand5 × 30 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk2 × 6–10RPE 7

  2. Wed

    Nov 11

    handstand: Chest-to-wall handstand (practice)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Chest-to-wall handstand5 × 24 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Wrist push-ups3 × 6–10RPE 7

  3. Fri

    Nov 13

    handstand: Chest-to-wall handstand (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box (warm-up)2 × 45 s—
    Chest-to-wall handstand5 × 30 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk2 × 6–10RPE 7
07Chest-to-wall handstand: 45 s holdsChest-to-wall handstand 45 s37 sets
3 sessions

  1. Mon

    Nov 16

    handstand: Chest-to-wall handstand (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box (warm-up)2 × 45 s—
    Chest-to-wall handstand5 × 45 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk3 × 6–10RPE 7

  2. Wed

    Nov 18

    handstand: Chest-to-wall handstand (practice)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Chest-to-wall handstand5 × 36 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Wrist push-ups3 × 6–10RPE 7

  3. Fri

    Nov 20

    handstand: Chest-to-wall handstand (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Pike hold on a box (warm-up)2 × 45 s—
    Chest-to-wall handstand5 × 45 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk2 × 6–10RPE 7
08Deload: Wall handstand heel pulls at 70%Wall handstand heel pulls 15 s22 sets
3 sessions

  1. Mon

    Nov 23

    handstand: Wall handstand heel pulls (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Chest-to-wall handstand (warm-up)2 × 45 s—
    Wall handstand heel pulls2 × 11 sRPE 8
    Pike push-up2 × 6–10RPE 7
    Wall walk2 × 6–10RPE 7

  2. Wed

    Nov 25

    handstand: Wall handstand heel pulls (practice)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Wall handstand heel pulls2 × 11 sRPE 7
    Hollow body hold2 × 20–30 sRPE 7
    Wrist push-ups2 × 6–10RPE 7

  3. Fri

    Nov 27

    handstand: Wall handstand heel pulls (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Chest-to-wall handstand (warm-up)2 × 45 s—
    Wall handstand heel pulls2 × 11 sRPE 8
    Pike push-up2 × 6–10RPE 7
    Wall walk2 × 6–10RPE 7
09Wall handstand heel pulls: 15 s holdsWall handstand heel pulls 15 s39 sets
3 sessions

  1. Mon

    Nov 30

    handstand: Wall handstand heel pulls (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Chest-to-wall handstand (warm-up)2 × 45 s—
    Wall handstand heel pulls5 × 15 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk3 × 6–10RPE 7

  2. Wed

    Dec 2

    handstand: Wall handstand heel pulls (practice)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Wall handstand heel pulls5 × 12 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Wrist push-ups4 × 6–10RPE 7

  3. Fri

    Dec 4

    handstand: Wall handstand heel pulls (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Chest-to-wall handstand (warm-up)2 × 45 s—
    Wall handstand heel pulls5 × 15 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk3 × 6–10RPE 7
10Wall handstand heel pulls: 30 s holdsWall handstand heel pulls 30 s40 sets
3 sessions

  1. Mon

    Dec 7

    handstand: Wall handstand heel pulls (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Chest-to-wall handstand (warm-up)2 × 45 s—
    Wall handstand heel pulls6 × 30 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk3 × 6–10RPE 7

  2. Wed

    Dec 9

    handstand: Wall handstand heel pulls (practice)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Wall handstand heel pulls5 × 24 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Wrist push-ups4 × 6–10RPE 7

  3. Fri

    Dec 11

    handstand: Wall handstand heel pulls (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Chest-to-wall handstand (warm-up)2 × 45 s—
    Wall handstand heel pulls5 × 30 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk3 × 6–10RPE 7
11Wall handstand heel pulls: 45 s holdsWall handstand heel pulls 45 s42 sets
3 sessions

  1. Mon

    Dec 14

    handstand: Wall handstand heel pulls (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Chest-to-wall handstand (warm-up)2 × 45 s—
    Wall handstand heel pulls6 × 45 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk3 × 6–10RPE 7

  2. Wed

    Dec 16

    handstand: Wall handstand heel pulls (practice)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Wall handstand heel pulls6 × 36 sRPE 7
    Hollow body hold4 × 20–30 sRPE 7
    Wrist push-ups4 × 6–10RPE 7

  3. Fri

    Dec 18

    handstand: Wall handstand heel pulls (heavy)

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Chest-to-wall handstand (warm-up)2 × 45 s—
    Wall handstand heel pulls6 × 45 sRPE 8
    Pike push-up3 × 6–10RPE 7
    Wall walk3 × 6–10RPE 7
12Test: max Kick-up + freestanding balance attempts + Freestanding handstand attemptsKick-up + freestanding balance attempts 15 s27 sets
3 sessions

  1. Mon

    Dec 21

    handstand test

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Kick-up + freestanding balance attempts — max hold2 × max—
    Freestanding handstand — attempt3 × 2–5 s—
    Pike push-up2 × 6–10RPE 7
    Wall walk2 × 6–10RPE 7

  2. Wed

    Dec 23

    handstand test

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Kick-up + freestanding balance attempts — max hold2 × max—
    Freestanding handstand — attempt3 × 2–5 s—
    Hollow body hold2 × 20–30 sRPE 7
    Wrist push-ups2 × 6–10RPE 7

  3. Fri

    Dec 25

    handstand test

    45 min
    • Warm-up: wrist prep and shoulder flexion stretch, 5 min
    ExerciseSets×RepsLoad
    Kick-up + freestanding balance attempts — max hold2 × max—
    Freestanding handstand — attempt3 × 2–5 s—
    Pike push-up2 × 6–10RPE 7
    Wall walk2 × 6–10RPE 7

The numbers

About this plan

This handstand progression walks the handstand ladder — Pike hold on a box → Chest-to-wall handstand → Wall handstand heel pulls → Kick-up + freestanding balance attempts → Freestanding handstand — over 12 weeks and 3 sessions a week. Starting at Pike hold on a box, it reaches Kick-up + freestanding balance attempts by the end: 4 of the 5 handstand steps.

Each handstand step lasts about 3 weeks, handstand targets moving from 15 to 45 s holds; the first handstand step-up comes in week 4. Heavy handstand days alternate with lighter handstand practice, and Pike push-up, Wall walk, Hollow body hold and Wrist push-ups build the strength each handstand step needs.

Handstand week 6: Chest-to-wall handstand: 30 s holds. Handstand deloads fall in week 4 and 8, handstand targets at 70%; week 12 tests your max Kick-up + freestanding balance attempts. Warm up with wrist prep and shoulder flexion stretch, 5 min before every handstand session.

Weeks 1–4 run 30, 32, 33 and 22 sets. Weeks 9–12: 39, 40, 42, 27 sets.

Questions

FAQ

How long does the handstand progression take?

12 weeks at 3 sessions a week, covering 4 handstand steps from Pike hold on a box to Kick-up + freestanding balance attempts.

When should I move to the next handstand step?

When every handstand set hits 45 seconds cleanly — about 3 weeks per handstand step here.

What if I can already do a pike hold on a box?

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

What strength work supports the handstand?

Pike push-up, Wall walk, Hollow body hold and Wrist push-ups, 3 times a week alongside handstand practice.

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