Planche Progression

12 weeks·3 days / wk·planche

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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.

Focus

Volume

Planche lean: 6 s holdsPlanche lean 6 s

30 sets

Mon
Oct 5
planche: Planche lean (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 4 × 6 s RPE 8 2 min
Pseudo-planche push-up 3 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s
Wed
Oct 7
planche: Planche lean (practice)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 4 × 5 s RPE 7 2 min
Dips 3 × 6–10 RPE 7 90 s
Hollow body hold 3 × 20–30 s RPE 7 90 s
Fri
Oct 9
planche: Planche lean (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 4 × 6 s RPE 8 2 min
Pseudo-planche push-up 3 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s

Planche lean: 9 s holdsPlanche lean 9 s

32 sets

3 sessions

Mon
Oct 12
planche: Planche lean (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 4 × 9 s RPE 8 2 min
Pseudo-planche push-up 4 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s
Wed
Oct 14
planche: Planche lean (practice)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 4 × 7 s RPE 7 2 min
Dips 4 × 6–10 RPE 7 90 s
Hollow body hold 3 × 20–30 s RPE 7 90 s
Fri
Oct 16
planche: Planche lean (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 4 × 9 s RPE 8 2 min
Pseudo-planche push-up 3 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s

Planche lean: 12 s holdsPlanche lean 12 s

33 sets

3 sessions

Mon
Oct 19
planche: Planche lean (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 4 × 12 s RPE 8 2 min
Pseudo-planche push-up 4 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s
Wed
Oct 21
planche: Planche lean (practice)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 4 × 10 s RPE 7 2 min
Dips 4 × 6–10 RPE 7 90 s
Hollow body hold 3 × 20–30 s RPE 7 90 s
Fri
Oct 23
planche: Planche lean (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 4 × 12 s RPE 8 2 min
Pseudo-planche push-up 4 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s

Deload: Planche lean at 70%Planche lean 15 s

18 sets

3 sessions

Mon
Oct 26
planche: Planche lean (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 2 × 11 s RPE 8 2 min
Pseudo-planche push-up 2 × 6–10 RPE 7 90 s
Scapular protraction hold 2 × 20–30 s RPE 7 90 s
Wed
Oct 28
planche: Planche lean (practice)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 2 × 11 s RPE 7 2 min
Dips 2 × 6–10 RPE 7 90 s
Hollow body hold 2 × 20–30 s RPE 7 90 s
Fri
Oct 30
planche: Planche lean (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 2 × 11 s RPE 8 2 min
Pseudo-planche push-up 2 × 6–10 RPE 7 90 s
Scapular protraction hold 2 × 20–30 s RPE 7 90 s

Planche lean: 15 s holdsPlanche lean 15 s

34 sets

3 sessions

Mon
Nov 2
planche: Planche lean (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 5 × 15 s RPE 8 2 min
Pseudo-planche push-up 4 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s
Wed
Nov 4
planche: Planche lean (practice)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 4 × 12 s RPE 7 2 min
Dips 4 × 6–10 RPE 7 90 s
Hollow body hold 3 × 20–30 s RPE 7 90 s
Fri
Nov 6
planche: Planche lean (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean 4 × 15 s RPE 8 2 min
Pseudo-planche push-up 4 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s

Frog stand: 6 s holdsFrog stand 6 s

36 sets

3 sessions

Mon
Nov 9
planche: Frog stand (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean (warm-up) 2 × 15 s — 90 s
Frog stand 5 × 6 s RPE 8 2 min
Pseudo-planche push-up 3 × 6–10 RPE 7 90 s
Scapular protraction hold 2 × 20–30 s RPE 7 90 s
Wed
Nov 11
planche: Frog stand (practice)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Frog stand 5 × 5 s RPE 7 2 min
Dips 4 × 6–10 RPE 7 90 s
Hollow body hold 3 × 20–30 s RPE 7 90 s
Fri
Nov 13
planche: Frog stand (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean (warm-up) 2 × 15 s — 90 s
Frog stand 5 × 6 s RPE 8 2 min
Pseudo-planche push-up 3 × 6–10 RPE 7 90 s
Scapular protraction hold 2 × 20–30 s RPE 7 90 s

Frog stand: 9 s holdsFrog stand 9 s

37 sets

3 sessions

Mon
Nov 16
planche: Frog stand (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean (warm-up) 2 × 15 s — 90 s
Frog stand 5 × 9 s RPE 8 2 min
Pseudo-planche push-up 3 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s
Wed
Nov 18
planche: Frog stand (practice)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Frog stand 5 × 7 s RPE 7 2 min
Dips 4 × 6–10 RPE 7 90 s
Hollow body hold 3 × 20–30 s RPE 7 90 s
Fri
Nov 20
planche: Frog stand (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean (warm-up) 2 × 15 s — 90 s
Frog stand 5 × 9 s RPE 8 2 min
Pseudo-planche push-up 3 × 6–10 RPE 7 90 s
Scapular protraction hold 2 × 20–30 s RPE 7 90 s

Deload: Frog stand at 70%Frog stand 12 s

22 sets

3 sessions

Mon
Nov 23
planche: Frog stand (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean (warm-up) 2 × 15 s — 90 s
Frog stand 2 × 8 s RPE 8 2 min
Pseudo-planche push-up 2 × 6–10 RPE 7 90 s
Scapular protraction hold 2 × 20–30 s RPE 7 90 s
Wed
Nov 25
planche: Frog stand (practice)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Frog stand 2 × 8 s RPE 7 2 min
Dips 2 × 6–10 RPE 7 90 s
Hollow body hold 2 × 20–30 s RPE 7 90 s
Fri
Nov 27
planche: Frog stand (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean (warm-up) 2 × 15 s — 90 s
Frog stand 2 × 8 s RPE 8 2 min
Pseudo-planche push-up 2 × 6–10 RPE 7 90 s
Scapular protraction hold 2 × 20–30 s RPE 7 90 s

Frog stand: 12 s holdsFrog stand 12 s

39 sets

3 sessions

Mon
Nov 30
planche: Frog stand (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean (warm-up) 2 × 15 s — 90 s
Frog stand 5 × 12 s RPE 8 2 min
Pseudo-planche push-up 3 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s
Wed
Dec 2
planche: Frog stand (practice)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Frog stand 5 × 10 s RPE 7 2 min
Dips 4 × 6–10 RPE 7 90 s
Hollow body hold 4 × 20–30 s RPE 7 90 s
Fri
Dec 4
planche: Frog stand (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean (warm-up) 2 × 15 s — 90 s
Frog stand 5 × 12 s RPE 8 2 min
Pseudo-planche push-up 3 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s

Frog stand: 15 s holdsFrog stand 15 s

40 sets

3 sessions

Mon
Dec 7
planche: Frog stand (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean (warm-up) 2 × 15 s — 90 s
Frog stand 6 × 15 s RPE 8 2 min
Pseudo-planche push-up 3 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s
Wed
Dec 9
planche: Frog stand (practice)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Frog stand 5 × 12 s RPE 7 2 min
Dips 4 × 6–10 RPE 7 90 s
Hollow body hold 4 × 20–30 s RPE 7 90 s
Fri
Dec 11
planche: Frog stand (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Planche lean (warm-up) 2 × 15 s — 90 s
Frog stand 5 × 15 s RPE 8 2 min
Pseudo-planche push-up 3 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s

Tuck planche: 6 s holdsTuck planche 6 s

42 sets

3 sessions

Mon
Dec 14
planche: Tuck planche (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Frog stand (warm-up) 2 × 15 s — 90 s
Tuck planche 6 × 6 s RPE 8 2 min
Pseudo-planche push-up 3 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s
Wed
Dec 16
planche: Tuck planche (practice)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Tuck planche 6 × 5 s RPE 7 2 min
Dips 4 × 6–10 RPE 7 90 s
Hollow body hold 4 × 20–30 s RPE 7 90 s
Fri
Dec 18
planche: Tuck planche (heavy)
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Frog stand (warm-up) 2 × 15 s — 90 s
Tuck planche 6 × 6 s RPE 8 2 min
Pseudo-planche push-up 3 × 6–10 RPE 7 90 s
Scapular protraction hold 3 × 20–30 s RPE 7 90 s

Test: max Tuck planche + Advanced tuck planche attemptsTuck planche 9 s

27 sets

3 sessions

Mon

Dec 21

planche test

45 min

Warm-up: wrist prep and scapular push-ups, 5 min

Exercise	Sets×Reps	Load	Rest
Tuck planche — max hold	2 × max	—
Advanced tuck planche — attempt	3 × 2–5 s	—	3 min
Pseudo-planche push-up	2 × 6–10	RPE 7	90 s
Scapular protraction hold	2 × 20–30 s	RPE 7	90 s

Wed
Dec 23
planche test
45 min
- Warm-up: wrist prep and scapular push-ups, 5 min
Exercise Sets×Reps Load Rest
Tuck planche — max hold 2 × max —
Advanced tuck planche — attempt 3 × 2–5 s — 3 min
Dips 2 × 6–10 RPE 7 90 s
Hollow body hold 2 × 20–30 s RPE 7 90 s

Fri

Dec 25

planche test

45 min

Warm-up: wrist prep and scapular push-ups, 5 min

Exercise	Sets×Reps	Load	Rest
Tuck planche — max hold	2 × max	—
Advanced tuck planche — attempt	3 × 2–5 s	—	3 min
Pseudo-planche push-up	2 × 6–10	RPE 7	90 s
Scapular protraction hold	2 × 20–30 s	RPE 7	90 s

The numbers

About this plan

This planche progression walks the planche ladder — Planche lean → Frog stand → Tuck planche → Advanced tuck planche → Straddle planche — over 12 weeks and 3 sessions a week. Starting at Planche lean, it reaches Tuck planche by the end: 3 of the 5 planche steps.

Each planche step lasts about 4 weeks, planche targets moving from 6 to 15 s holds; the first planche step-up comes in week 6. Heavy planche days alternate with lighter planche practice, and Pseudo-planche push-up, Scapular protraction hold, Dips and Hollow body hold build the strength each planche step needs.

Planche week 6: Frog stand: 6 s holds. Planche deloads fall in week 4 and 8, planche targets at 70%; week 12 tests your max Tuck planche. Warm up with wrist prep and scapular push-ups, 5 min before every planche session.

Weeks 1–4 run 30, 32, 33 and 18 sets. The last four weeks run 39, 40, 42 and 27 sets. Between 0 and 2 key sessions sit in each week — 20 in total.

Questions

FAQ

How long does the planche progression take?

12 weeks at 3 sessions a week, covering 3 planche steps from Planche lean to Tuck planche.

When should I move to the next planche step?

When every planche set hits 15 seconds cleanly — about 4 weeks per planche step here.

What if I can already do a planche lean?

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

What strength work supports the planche?

Pseudo-planche push-up, Scapular protraction hold, Dips and Hollow body hold, 3 times a week alongside planche practice.

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About this plan

FAQ

How long does the planche progression take?

When should I move to the next planche step?

What if I can already do a planche lean?

What strength work supports the planche?

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