Original starter · 8 weeks
Climber Finger and Pull Strength
Max hangs, weighted pull-ups and antagonist work raise your limit on the wall while keeping shoulders and elbows healthy.
8weeks
3days a week
24sessions
375working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 44 | 35 | −20% |
|---|
| Total reps | 432 | 334 | −23% |
|---|
| Reps per set | 9.8 | 9.5 | −3% |
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| Average RPE | 6.6 | 6.8 | +3% |
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Week 1
DAY 1 - MON - FINGERS AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Max Hang · Ten-second hangs, 20 millimeter edge | 4 × 10 | RPE 7 | 03:00 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 7 | 02:30 |
|---|
| Front Lever Tuck Hold · Seconds per hold | 3 × 8 | RPE 7 | 01:30 |
|---|
| Push-Up · Antagonist | 3 × 10 | RPE 6.5 | 01:00 |
|---|
| Reverse Wrist Curl | 2 × 15 | RPE 6.5 | 00:45 |
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DAY 2 - WED - LEGS AND ANTAGONISTS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat · Deep, hold the bottom | 3 × 8 | RPE 6.5 | 01:30 |
|---|
| Single-Leg Romanian Deadlift · Repetitions per side | 3 × 8 | RPE 6.5 | 01:15 |
|---|
| Dumbbell Shoulder Press · Antagonist | 3 × 10 | RPE 6.5 | 01:30 |
|---|
| External Rotation | 2 × 15 | RPE 6 | 00:45 |
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| Hanging Leg Raise | 3 × 8 | RPE 7 | 01:00 |
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DAY 3 - FRI - ENDURANCE FINGERS AND ROWS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Repeaters · Seven on, three off, six reps per set | 3 × 6 | RPE 6.5 | 03:00 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 3 × 10 | RPE 7 | 01:30 |
|---|
| Scapular Pull-Up | 3 × 8 | RPE 6 | 01:00 |
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| Dip · Antagonist | 3 × 8 | RPE 7 | 01:30 |
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| Side Plank · Seconds per side | 2 × 30 | RPE 6.5 | 00:45 |
|---|
Week 2
DAY 1 - MON - FINGERS AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Max Hang · Ten-second hangs, 20 millimeter edge | 5 × 10 | RPE 7 | 03:00 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 7.5 | 02:30 |
|---|
| Front Lever Tuck Hold · Seconds per hold | 3 × 10 | RPE 7 | 01:30 |
|---|
| Push-Up · Antagonist | 3 × 12 | RPE 7 | 01:00 |
|---|
| Reverse Wrist Curl | 3 × 15 | RPE 7 | 00:45 |
|---|
DAY 2 - WED - LEGS AND ANTAGONISTS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat · Deep, hold the bottom | 3 × 10 | RPE 7 | 01:30 |
|---|
| Single-Leg Romanian Deadlift · Repetitions per side | 3 × 8 | RPE 7 | 01:15 |
|---|
| Dumbbell Shoulder Press · Antagonist | 3 × 10 | RPE 7 | 01:30 |
|---|
| External Rotation | 3 × 15 | RPE 6.5 | 00:45 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7 | 01:00 |
|---|
DAY 3 - FRI - ENDURANCE FINGERS AND ROWS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Repeaters · Seven on, three off, six reps per set | 3 × 6 | RPE 7 | 03:00 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Scapular Pull-Up | 3 × 10 | RPE 6.5 | 01:00 |
|---|
| Dip · Antagonist | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Side Plank · Seconds per side | 3 × 30 | RPE 7 | 00:45 |
|---|
Week 3
DAY 1 - MON - FINGERS AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Max Hang · Ten-second hangs, 20 millimeter edge | 5 × 10 | RPE 7.5 | 03:00 |
|---|
| Weighted Pull-Up | 4 × 4 | RPE 8 | 02:30 |
|---|
| Front Lever Tuck Hold · Seconds per hold | 4 × 10 | RPE 7.5 | 01:30 |
|---|
| Push-Up · Antagonist | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Reverse Wrist Curl | 3 × 15 | RPE 7 | 00:45 |
|---|
DAY 2 - WED - LEGS AND ANTAGONISTS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat · Deep, hold the bottom | 3 × 10 | RPE 7 | 01:30 |
|---|
| Single-Leg Romanian Deadlift · Repetitions per side | 3 × 10 | RPE 7 | 01:15 |
|---|
| Dumbbell Shoulder Press · Antagonist | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| External Rotation | 3 × 15 | RPE 7 | 00:45 |
|---|
| Hanging Leg Raise | 3 × 10 | RPE 7.5 | 01:00 |
|---|
DAY 3 - FRI - ENDURANCE FINGERS AND ROWS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Repeaters · Seven on, three off, six reps per set | 4 × 6 | RPE 7 | 03:00 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 4 × 8 | RPE 7.5 | 01:30 |
|---|
| Scapular Pull-Up | 3 × 10 | RPE 7 | 01:00 |
|---|
| Dip · Antagonist | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Side Plank · Seconds per side | 3 × 35 | RPE 7 | 00:45 |
|---|
Week 4
DAY 1 - MON - FINGERS AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Max Hang · Ten-second hangs, 20 millimeter edge | 5 × 10 | RPE 8 | 03:00 |
|---|
| Weighted Pull-Up | 5 × 4 | RPE 8 | 02:30 |
|---|
| Front Lever Tuck Hold · Seconds per hold | 4 × 10 | RPE 8 | 01:30 |
|---|
| Push-Up · Antagonist | 3 × 15 | RPE 7.5 | 01:00 |
|---|
| Reverse Wrist Curl | 3 × 12 | RPE 7.5 | 00:45 |
|---|
DAY 2 - WED - LEGS AND ANTAGONISTS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat · Deep, hold the bottom | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Single-Leg Romanian Deadlift · Repetitions per side | 3 × 8 | RPE 7.5 | 01:15 |
|---|
| Dumbbell Shoulder Press · Antagonist | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| External Rotation | 3 × 12 | RPE 7 | 00:45 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 7.5 | 01:00 |
|---|
DAY 3 - FRI - ENDURANCE FINGERS AND ROWS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Repeaters · Seven on, three off, six reps per set | 4 × 6 | RPE 7.5 | 03:00 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 4 × 8 | RPE 8 | 01:30 |
|---|
| Scapular Pull-Up | 3 × 12 | RPE 7 | 01:00 |
|---|
| Dip · Antagonist | 3 × 8 | RPE 8 | 01:30 |
|---|
| Side Plank · Seconds per side | 3 × 40 | RPE 7.5 | 00:45 |
|---|
Week 5
DAY 1 - MON - FINGERS AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Max Hang · Ten-second hangs, 20 millimeter edge | 6 × 10 | RPE 8 | 03:00 |
|---|
| Weighted Pull-Up | 5 × 3 | RPE 8.5 | 02:30 |
|---|
| Front Lever Tuck Hold · Seconds per hold | 4 × 12 | RPE 8 | 01:30 |
|---|
| Push-Up · Antagonist | 4 × 12 | RPE 8 | 01:00 |
|---|
| Reverse Wrist Curl | 3 × 12 | RPE 7.5 | 00:45 |
|---|
DAY 2 - WED - LEGS AND ANTAGONISTS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat · Deep, hold the bottom | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Single-Leg Romanian Deadlift · Repetitions per side | 3 × 8 | RPE 8 | 01:15 |
|---|
| Dumbbell Shoulder Press · Antagonist | 3 × 8 | RPE 8 | 01:30 |
|---|
| External Rotation | 3 × 12 | RPE 7.5 | 00:45 |
|---|
| Hanging Leg Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 3 - FRI - ENDURANCE FINGERS AND ROWS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Repeaters · Seven on, three off, six reps per set | 5 × 6 | RPE 7.5 | 03:00 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 4 × 6 | RPE 8 | 01:30 |
|---|
| Scapular Pull-Up | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Dip · Antagonist | 3 × 8 | RPE 8 | 01:30 |
|---|
| Side Plank · Seconds per side | 3 × 40 | RPE 7.5 | 00:45 |
|---|
Week 6
DAY 1 - MON - FINGERS AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Max Hang · Ten-second hangs, 20 millimeter edge | 6 × 10 | RPE 8.5 | 03:00 |
|---|
| Weighted Pull-Up | 5 × 3 | RPE 8.5 | 02:30 |
|---|
| Front Lever Tuck Hold · Seconds per hold | 4 × 12 | RPE 8.5 | 01:30 |
|---|
| Push-Up · Antagonist | 4 × 12 | RPE 8 | 01:00 |
|---|
| Reverse Wrist Curl | 3 × 12 | RPE 8 | 00:45 |
|---|
DAY 2 - WED - LEGS AND ANTAGONISTS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat · Deep, hold the bottom | 3 × 6 | RPE 8 | 01:30 |
|---|
| Single-Leg Romanian Deadlift · Repetitions per side | 3 × 6 | RPE 8 | 01:15 |
|---|
| Dumbbell Shoulder Press · Antagonist | 3 × 6 | RPE 8 | 01:30 |
|---|
| External Rotation | 3 × 12 | RPE 7.5 | 00:45 |
|---|
| Hanging Leg Raise | 4 × 10 | RPE 8 | 01:00 |
|---|
DAY 3 - FRI - ENDURANCE FINGERS AND ROWS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Repeaters · Seven on, three off, six reps per set | 5 × 6 | RPE 8 | 03:00 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 4 × 6 | RPE 8.5 | 01:30 |
|---|
| Scapular Pull-Up | 3 × 12 | RPE 7.5 | 01:00 |
|---|
| Dip · Antagonist | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Side Plank · Seconds per side | 3 × 45 | RPE 8 | 00:45 |
|---|
Week 7
DAY 1 - MON - FINGERS AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Max Hang · Ten-second hangs, 20 millimeter edge | 4 × 10 | RPE 6.5 | 03:00 |
|---|
| Weighted Pull-Up | 3 × 3 | RPE 6.5 | 02:30 |
|---|
| Front Lever Tuck Hold · Seconds per hold | 2 × 12 | RPE 6.5 | 01:30 |
|---|
| Push-Up · Antagonist | 2 × 12 | RPE 6 | 01:00 |
|---|
| Reverse Wrist Curl | 2 × 12 | RPE 6 | 00:45 |
|---|
DAY 2 - WED - LEGS AND ANTAGONISTS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat · Deep, hold the bottom | 2 × 6 | RPE 6 | 01:30 |
|---|
| Single-Leg Romanian Deadlift · Repetitions per side | 2 × 6 | RPE 6 | 01:15 |
|---|
| Dumbbell Shoulder Press · Antagonist | 2 × 6 | RPE 6 | 01:30 |
|---|
| External Rotation | 2 × 12 | RPE 5.5 | 00:45 |
|---|
| Hanging Leg Raise | 2 × 10 | RPE 6 | 01:00 |
|---|
DAY 3 - FRI - ENDURANCE FINGERS AND ROWS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Repeaters · Seven on, three off, six reps per set | 3 × 6 | RPE 6 | 03:00 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 2 × 6 | RPE 6.5 | 01:30 |
|---|
| Scapular Pull-Up | 2 × 12 | RPE 5.5 | 01:00 |
|---|
| Dip · Antagonist | 2 × 6 | RPE 6.5 | 01:30 |
|---|
| Side Plank · Seconds per side | 2 × 45 | RPE 6 | 00:45 |
|---|
Week 8
DAY 1 - MON - FINGERS AND PULL
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Max Hang · Ten-second hangs, 20 millimeter edge | 3 × 10 | RPE 9 | 03:00 |
|---|
| Weighted Pull-Up | 3 × 2 | RPE 9 | 02:30 |
|---|
| Front Lever Tuck Hold · Seconds per hold | 3 × 10 | RPE 8 | 01:30 |
|---|
| Push-Up · Antagonist | 2 × 12 | RPE 6.5 | 01:00 |
|---|
| Reverse Wrist Curl | 2 × 12 | RPE 6 | 00:45 |
|---|
DAY 2 - WED - LEGS AND ANTAGONISTS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat · Deep, hold the bottom | 2 × 8 | RPE 6.5 | 01:30 |
|---|
| Single-Leg Romanian Deadlift · Repetitions per side | 2 × 8 | RPE 6 | 01:15 |
|---|
| Dumbbell Shoulder Press · Antagonist | 2 × 8 | RPE 6.5 | 01:30 |
|---|
| External Rotation | 2 × 12 | RPE 6 | 00:45 |
|---|
| Hanging Leg Raise | 2 × 10 | RPE 6.5 | 01:00 |
|---|
DAY 3 - FRI - ENDURANCE FINGERS AND ROWS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hangboard Repeaters · Seven on, three off, six reps per set | 3 × 6 | RPE 7 | 03:00 |
|---|
| One-Arm Dumbbell Row · Repetitions per side | 3 × 6 | RPE 7 | 01:30 |
|---|
| Scapular Pull-Up | 2 × 10 | RPE 6 | 01:00 |
|---|
| Dip · Antagonist | 2 × 6 | RPE 6.5 | 01:30 |
|---|
| Side Plank · Seconds per side | 2 × 30 | RPE 6 | 00:45 |
|---|