Calisteniapp / Full planche
Full planche: your step-by-step plan.
The full planche is one of the most powerful tension exercises in calisthenics, and one of the biggest goals for people who are new to this sport, and in this program we will work hard until we achieve it.
Available in Calisteniapp for iOS and Android.
Explore my path
Objective
Manage to make at least 5" of full planche with good form.
- Frequence
- See program guidance
- First session duration
- 32 min
- Program
- 16 estimated weeks
01 / Requirements
Required prerequisites
- 5" Straddle planche
Necessary equipment
This program can be done at home without any equipment. You will only work with your bodyweight.
02 / Program
Build your path.
Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.
Week 1–4Straddle reinforcement and first refusals
What you will practise
In this phase we build on your previous Straddle planche work and take the first real step toward the Full planche with the first negatives from handstand. The main goal is not yet to reach the bottom with a perfect line, but to learn to slow the fall and tolerate the enormous demand on the shoulders, chest, biceps, triceps, serratus, and core in a horizontal pushing pattern with the body fully projected forward. That is why a slight bend in the elbows is allowed during the descent from handstand to Full planche: right now it is more important for you to control the transition, maintain scapular protraction, and prevent the hips from sinking than to seek a fully strict execution too early.
Week 5–8Strict Negatives
What you will practise
In this phase you move from your first controlled negatives to strict negatives, without bending the elbows. It is an important change, because now the demand on the shoulders, elbows, wrists, and core increases much more, and the pushing pattern becomes clearly more specific to the Full planche. The intention should be to keep the arms locked throughout the entire Descent from handstand to full planche, with active scapulae and a compact body. Do not try to descend quickly: the more you can distribute the tension during the descent, the more transfer you will get toward the final hold.
Week 9–12First full planche attempts
What you will practise
In this phase, your first Full planche attempts finally appear. The goal is not yet to hold it for long, but to start becoming familiar with the full position, feel how the load is distributed, and learn to generate maximum tension from the very first moment. The combination of Full planche with strict negatives from handstand is very effective: on one hand you practice the final hold, and on the other you continue reinforcing the path into it with control. Here the shoulders, chest, triceps, serratus, lats as stabilizers, and the entire core work very intensely to prevent the line from collapsing.
Week 13–16Full planche consolidation
What you will practise
In this phase we will work until you can do 5 seconds of Full planche with good form. It is no longer just about reaching the position, but about consolidating it and repeating it with more control, more stability, and a more consistent line. Depending on how your body responds to the pushing work, it will take more or less time to gain each extra second, so do not rush. The Full planche demands a very high combination of maximal strength, body rigidity, and specific endurance in the shoulders, chest, triceps, scapulae, and core. Keep the intention of pushing hard into the floor, locking the elbows, and maintaining posterior pelvic tilt so that the position is truly transferable and not just a disorganized hold.
Estimated end of the plan
Choose a valid date to preview your plan.
This date reflects the planned duration, not a guaranteed date for completing Full planche. Your progress may take additional weeks.
03 / Calisteniapp
Your first session, step by step.
Here is the first session of the program, so you have a reference for how the sessions are structured.
Estimated duration of 32 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.
The exercises you will discover.
Every movement that appears at least once across the program.
Descent from handstand to full planche
Straddle planche
Frog to handstand
Handstand push-ups
Advanced tucked planche
Assisted handstand push-ups with extended range
Descent from handstand to straddle planche
Planche lean push-ups
Assisted handstand push-ups facing the wall
Explosive dips
Handstand
Pseudo push-ups
Pike push-ups
Dips
Planche lean
Tucked handstand with flexed arms
45º push-ups
Full planche
Straddle press with bent elbows
Straddle press
90º push-ups
Lean dip
Understand the reason behind each step.
- We will work two days a week, with an extra routine in case you want to add a third day.
- The routines last between 45' and 1 hour and a quarter.
- We recommend using medium-long breaks of between one and a half and three minutes, depending on how difficult the routine is for you.
They train with Calisteniapp.
App reviews already published on our website. These are not specific to this program.
The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
From “one day” to your first session.
Download Calisteniapp on your phone.
Find Full planche and check its access options.
Review the terms shown in the app and start the first phase.
If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.
Before you start.
Is it mandatory to do the reinforcement routine?
No, only if you want to add an extra day of training or if you notice that you are stuck and need extra work.
What rest times to use?
We recommend using intermediate breaks - long ones between 1'30" and 3'. If in any phase you find it difficult to advance and you feel stuck, you can try using longer rest times to try to complete it.
What requirements must I meet to be able to do this program?
This program is for people who are already capable of doing Straddle Planche and want to work until they achieve full strength. It is also a requirement that you be able to do a handstand without problem. If you still don't have the Straddle or the handstand you can use the programs with that name to get them, or the planche initiation program if you are a beginner.
Every step counts.
Start with preparation. Follow the path. Give your progress time.
Available in Calisteniapp for iOS and Android.