Front lever strength

  • Objective

  • The goal of this program is for you to be able to make a front lever of at least 5" with good technical execution.
  • Level

  • Intermediate
  • Duration

  • 21 Weeks
  • Frequence

  • 4 Days
Front lever strength


The front lever is one of the best known tension exercises in the world of calisthenics and Street Workout. It is an exercise that requires great strength in the back, mainly dorsal, as well as a stable core, so you must control the basic pull-up exercises to be able to carry out their execution correctly and safely.

Must know

  • The speed of progress will be determined by your current level, which will mean that you can complete phases more quickly or have to work on them for a longer time.
  • We will train 3 times a week.
  • The approximate duration of the training is 50 minutes and it is recommended for intermediate athletes and advanced, although the first levels are adapted for beginners.

Required Material

  • Pull up bar
  • Bodyweight
  • Low bar
  • Parallettes


Being capable of doing:

  • 5 prone pull-ups

Phase 12 Weeks


Phase 22 Weeks

Solid basics

Phase 33 Weeks

Tucked front lever mastery

Phase 43 Weeks

Single Leg Front Lever

Phase 53 Weeks

Advanced tucked

Phase 64 Weeks

Advanced progressions

Phase 74 Weeks

Attempts and improvement

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