Full planche

  • Objective

  • Manage to make at least 5" of full planche with good form.
  • Level

  • Intermediate
  • Duration

  • 16 Weeks
  • Frequence

  • 3 Days
Full planche


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.

Must know

  • 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.

Required Material

  • Bodyweight
  • Parallettes


Being capable of doing:

  • 5 straddle planche

Phase 14 Weeks

Straddle reinforcement and first refusals

Phase 24 Weeks

Strict Negatives

Phase 34 Weeks

First full planche attempts

Phase 44 Weeks

Full planche consolidation

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