PlanByWeek

Planche Progression

12 weeks·3 days / wk·planche

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
01Planche lean: 6 s holdsPlanche lean 6 s30 sets

  1. Mon

    Oct 5

    planche: Planche lean (heavy)

    45 min
    • Warm-up: wrist prep and scapular push-ups, 5 min
    ExerciseSets×RepsLoad
    Planche lean4 × 6 sRPE 8
    Pseudo-planche push-up3 × 6–10RPE 7
    Scapular protraction hold3 × 20–30 sRPE 7

  2. Wed

    Oct 7

    planche: Planche lean (practice)

    45 min
    • Warm-up: wrist prep and scapular push-ups, 5 min
    ExerciseSets×RepsLoad
    Planche lean4 × 5 sRPE 7
    Dips3 × 6–10RPE 7
    Hollow body hold3 × 20–30 sRPE 7

  3. Fri

    Oct 9

    planche: Planche lean (heavy)

    45 min
    • Warm-up: wrist prep and scapular push-ups, 5 min
    ExerciseSets×RepsLoad
    Planche lean4 × 6 sRPE 8
    Pseudo-planche push-up3 × 6–10RPE 7
    Scapular protraction hold3 × 20–30 sRPE 7

Weeks 2–12 locked

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02Planche lean: 9 s holdsPlanche lean 9 s32 sets
03Planche lean: 12 s holdsPlanche lean 12 s33 sets
04Deload: Planche lean at 70%Planche lean 15 s18 sets
05Planche lean: 15 s holdsPlanche lean 15 s34 sets
06Frog stand: 6 s holdsFrog stand 6 s36 sets
07Frog stand: 9 s holdsFrog stand 9 s37 sets
08Deload: Frog stand at 70%Frog stand 12 s22 sets
09Frog stand: 12 s holdsFrog stand 12 s39 sets
10Frog stand: 15 s holdsFrog stand 15 s40 sets
11Tuck planche: 6 s holdsTuck planche 6 s42 sets
12Test: max Tuck planche + Advanced tuck planche attemptsTuck planche 9 s27 sets

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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