• Objective

  • Being able to do at least 5" of strict back lever
  • Level

  • Beginner
  • Duration

  • 14 Weeks
  • Frequence

  • 4 Days


The back lever is one of the best known tension exercises in the world of Calisthenics and Street Workout. Although it could be classified as a basic / intermediate level exercise, it requires strong shoulders and core and stable to be able to carry out its execution correctly and safely.

Must know

  • With this plan you will gain the necessary skills to execute it correctly.
  • We will train the back lever 3 times a week.
  • The approximate duration of the training is 50 minutes and we recommend that you use breaks between 1:30 and 2:30 If the routines are easy for you, use shorter breaks, but if you find that it is difficult for you or you are stagnating, resort to increasing the rest time, up to a maximum of 3 minutes between series and exercises.

Required Material

  • Swedish ladder
  • Pull up bar
  • Bodyweight
  • Box
  • Low bar
  • Parallettes


Being capable of doing:

  • 20 push-ups
  • 1 skin the cat
  • 15 wall assisted handstand

Phase 12 Weeks

Basic mobility and preparation

Phase 23 Weeks

Assimilation of the movement on the bar

Phase 33 Weeks

First progressions for back lever

Phase 43 Weeks

Back lever first attempts

Phase 53 Weeks

Back Lever Mastery

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