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Program: Ship Gym – Day 1

Date: February 10, 2026 13:04

Duration: 36 minutes

Total Volume: 3,800 lbs

Exercise Sets Reps Weight
Pull Up 3 5, 5, 5 BW, BW, BW
Bench Press (Dumbbell) 3 12, 12, 8 55 lbs, 55 lbs, 55 lbs
Bent Over One Arm Row 3 12, 12, 12 BW, BW, BW
Lateral Raise 3 10, 10, 10 20 lbs, 20 lbs, 20 lbs
Bicep Curl 3 10, 10, 10 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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Date: February 4, 2026 12:57

Duration: 32 minutes

Total Volume: 7,240 lbs

Exercise Sets Reps Weight
Goblet Squat 3 12, 12, 12 50 lbs, 50 lbs, 50 lbs
Deadlift (Dumbbell) 3 10, 10, 10 60 lbs, 60 lbs, 60 lbs
Shrug 3 10, 12, 12 70 lbs, 70 lbs, 70 lbs
Shoulder Press 3 12, 12, 12 25 lbs, 25 lbs, 25 lbs
Back Extension (Bodyweight) 3 12, 12, 12 10 lbs, 10 lbs, 10 lbs
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Date: February 2, 2026 18:26

Duration: 49 minutes

Total Volume: 6,630 lbs

Exercise Sets Reps Weight
Pull Up 3 8, 6, 6 BW, BW, BW
Bench Press (Dumbbell) 3 12, 12, 12 40 lbs, 50 lbs, 55 lbs
Bent Over One Arm Row 3 12, 12, 12 55 lbs, 55 lbs, 55 lbs
Lateral Raise 3 10, 10, 10 20 lbs, 20 lbs, 20 lbs
Bicep Curl 3 10, 10, 10 35 lbs, 35 lbs, 35 lbs
Triceps Extension 3 12, 12, 12 35 lbs, 35 lbs, 35 lbs
Hanging Leg Raise 3 12, 12, 12 BW, BW, BW
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Program: 4 Day Planche Split – Day 4: Accessory & Mobility

Date: January 16, 2026 17:48

Total Volume: 3,060 lbs

Exercise Sets Reps Weight
Wrist Pulses 1 10 BW
Bicep Curl (barbell) 3 12, 12, 12 45 lbs, 45 lbs, 45 lbs
Skin the Cat 3 5, 4, 3 BW, BW, BW
Goblet Squat (dumbbell) 3 12, 12, 12 40 lbs, 40 lbs, 40 lbs
Pike Stretch 3 45, 45, 45 BW, BW, BW

#liftosaur

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Program: 4 Day Planche Split – Day 3: Bent-Arm Strength Date: January 16, 2026 17:15 Total Volume: 1,580 lbs
Exercise Sets Reps Weight
Pseudo Planche Push up 4 8, 8, 6, 6 BW, BW, BW, BW
Handstand Push Up 3 5, 4, 4 BW, BW, BW
Triceps Dip 3 10, 8, 5 10 lbs, 10 lbs, 10 lbs
Overhead Press (barbell) 3 10, 10, 10 45 lbs, 45 lbs, 45 lbs
Planche Lean 2 30, 30 BW, BW
#liftosaur  
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Program: 4 Day Planche Split – Day 2: Pull & Posterior

Date: January 13, 2026 17:24

Total Volume: 6,075 lbs

Exercise Sets Reps Weight
Pull Up 3 6, 5, 5 BW, BW, BW
Inverted Row 3 10, 10, 8 BW, BW, BW
Face Pull (band) 3 15, 15, 15 27 lbs, 27 lbs, 27 lbs
Deadlift (barbell) 3 12, 12, 12 135 lbs, 135 lbs, 135 lbs
Reverse Hyperextension (band) 3 15, 15, 15 BW, BW, BW
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Program: 4 Day Planche Split – Day 1: Straight-Arm Strength

Date: January 12, 2026 18:01

Total Volume: 360 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 (dumbbell) 3 12, 12, 12 10 lbs, 10 lbs, 10 lbs
Hollow Body Hold 4 30, 30, 30, 30 BW, BW, BW, BW