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Program: 4 Day Planche Split – Day 1: Straight-Arm Strength

Date: March 9, 2026 08:46

Duration: 36 minutes

Total Volume: 600 lbs

Exercise Sets Reps Weight
Planche Lean 4 15, 15, 15, 15 BW, BW, BW, BW
Tuck Planche Hold 4 10, 10, 10, 10 BW, BW, BW, BW
Scapula Push up 3 12, 12, 12 BW, BW, BW
Front Raise 3 10, 10, 10 20 lbs, 20 lbs, 20 lbs
Hollow Body Hold 4 30, 30, 30, 30 BW, BW, BW, BW
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Program: 4 Day Planche Split – Day 1: Straight-Arm Strength

Date: March 2, 2026 19:03

Duration: 40 minutes

Total Volume: 600 lbs

Exercise Sets Reps Weight
Planche Lean 4 15, 15, 15, 15 BW, BW, BW, BW
Tuck Planche Hold 4 10, 10, 10, 10 BW, BW, BW, BW
Scapula Push up 3 12, 12, 12 BW, BW, BW
Front Raise 3 10, 10, 10 20 lbs, 20 lbs, 20 lbs
Hollow Body Hold 4 30, 30, 30, 30 BW, BW, BW, BW
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Program: Ship Gym – Day 1

Date: February 22, 2026 22:57

Duration: 41 minutes

Total Volume: 5,820 lbs

Exercise Sets Reps Weight
Pull Up 3 8, 7, 7 BW, BW, BW
Bench Press (Dumbbell) 3 10, 10, 10 60 lbs, 60 lbs, 60 lbs
Bent Over One Arm Row 3 12, 12, 12 BW, BW, BW
Lateral Raise 3 12, 12, 11 20 lbs, 20 lbs, 20 lbs
Bicep Curl 3 10, 9, 8 BW, BW, BW
Triceps Extension 3 12, 12, 12 40 lbs, 40 lbs, 40 lbs
Crunch (Leverage Machine) 3 12, 12, 8 50 lbs, 60 lbs, 70 lbs
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Program: Ship Gym – Day 2

Date: February 20, 2026 22:03

Duration: 49 minutes

Total Volume: 14,340 lbs

Exercise Sets Reps Weight
Goblet Squat 3 10, 10, 10 60 lbs, 60 lbs, 60 lbs
Deadlift (Dumbbell) 3 10, 10, 10 70 lbs, 70 lbs, 70 lbs
Standing Calf Raise 3 12, 12, 12 70 lbs, 70 lbs, 70 lbs
Shrug 3 12, 12, 12 70 lbs, 70 lbs, 70 lbs
Lat Pulldown 3 10, 10, 10 120 lbs, 120 lbs, 120 lbs
Shoulder Press 3 10, 10, 10 30 lbs, 30 lbs, 30 lbs
Back Extension (Bodyweight) 3 12, 12, 12 25 lbs, 25 lbs, 25 lbs
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Program: Ship Gym – Day 1

Date: February 17, 2026 19:28

Duration: 39 minutes

Total Volume: 4,140 lbs

Exercise Sets Reps Weight
Pull Up 3 8, 7, 6 BW, BW, BW
Bench Press (Dumbbell) 3 12, 12, 12 55 lbs, 55 lbs, 55 lbs
Bent Over One Arm Row 3 12, 12, 11 BW, BW, BW
Lateral Raise 3 12, 12, 12 20 lbs, 20 lbs, 20 lbs
Bicep Curl 3 10, 7, 6 BW, BW, BW
Triceps Extension 3 12, 12, 12 40 lbs, 40 lbs, 40 lbs
Hanging Leg Raise 3 12, 12, 12 BW, BW, BW
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Program: Ship Gym – Day 2

Date: February 15, 2026 18:56

Duration: 58 minutes

Total Volume: 13,860 lbs

Exercise Sets Reps Weight
Goblet Squat 3 10, 10, 10 60 lbs, 60 lbs, 60 lbs
Deadlift (Dumbbell) 3 10, 10, 10 70 lbs, 70 lbs, 70 lbs
Standing Calf Raise 3 12, 12, 12 70 lbs, 70 lbs, 70 lbs
Shrug 3 12, 12, 12 70 lbs, 70 lbs, 70 lbs
Lat Pulldown 3 10, 10, 10 110 lbs, 110 lbs, 110 lbs
Shoulder Press 3 10, 10, 10 30 lbs, 30 lbs, 30 lbs
Back Extension (Bodyweight) 3 12, 12, 12 20 lbs, 20 lbs, 20 lbs
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Program: Ship Gym – Day 1

Date: February 14, 2026 17:51

Duration: 38 minutes

Total Volume: 3,670 lbs

Exercise Sets Reps Weight
Pull Up 3 8, 8, 6 BW, BW, BW
Bench Press (Dumbbell) 3 12, 12, 10 55 lbs, 55 lbs, 55 lbs
Bent Over One Arm Row 3 12, 12, 10 BW, BW, BW
Lateral Raise 3 10, 10, 10 20 lbs, 20 lbs, 20 lbs
Bicep Curl 3 8, 6, 6 BW, BW, BW
Triceps Extension 3 10, 10, 10 40 lbs, 40 lbs, 40 lbs
Hanging Leg Raise 3 12, 12, 12 BW, BW, BW
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Program: Ship Gym – Day 2

Date: February 12, 2026 16:50

Duration: 43 minutes

Total Volume: 10,080 lbs

Exercise Sets Reps Weight
Goblet Squat 3 10, 10, 10 55 lbs, 55 lbs, 55 lbs
Deadlift (Dumbbell) 3 10, 10, 10 60 lbs, 60 lbs, 60 lbs
Standing Calf Raise 3 12, 12, 12 60 lbs, 60 lbs, 60 lbs
Lat Pulldown 3 10, 10, 10 100 lbs, 100 lbs, 100 lbs
Shoulder Press 3 10, 10, 10 25 lbs, 25 lbs, 25 lbs
Back Extension (Bodyweight) 3 12, 12, 12 20 lbs, 20 lbs, 20 lbs