Best Planche Workout for Beginners (3–4 Days/Week)
This beginner-friendly planche workout focuses on straight-arm strength, shoulder stability, and core control — without overtraining your joints.
If you’re new to planche training, first understand what a planche is and follow a proper planche hold progression before jumping into intense workouts.
⚠️ Beginner rule: If your elbows bend or shoulders shrug during holds, the progression is too hard. Regress and rebuild strength first.
Weekly Planche Workout Split (Simple)
Beginners progress best with 3–4 focused sessions per week. Straight-arm strength adapts slowly, so recovery days are essential.
- 3 Days/Week: Monday – Wednesday – Friday
- 4 Days/Week: Upper / Rest / Upper / Rest / Upper
Always keep at least one rest day between hard planche sessions to protect your shoulders and elbows.
Warm-Up (10–12 Minutes)
Never skip your warm-up. Planche training places extreme stress on the wrists, elbows, and shoulders.
- • Wrist circles & palm pulses – 2 minutes
- • Scapular push-ups – 2 × 10
- • Band shoulder openers – 2 × 15
- • Planche leans – 2 × 20–30 sec
Main Planche Strength Work
Choose the hardest progression you can hold with perfect form for 8–15 seconds. Stop the set immediately if form breaks.
- • Tuck planche holds – 4 × 8–15 sec
- • Advanced tuck holds – 3 × 8–12 sec
- • Planche leans – 3 × 20–30 sec
Rest 90–120 seconds between sets. Focus on shoulder protraction and locked elbows.
Accessory Work (Scapula & Core)
Accessories strengthen the weak links that limit planche progress — mainly the scapula and core.
Scapula
- • Scapular dips – 3 × 10
- • Band face pulls – 3 × 15
Core
- • Hollow body holds – 3 × 30 sec
- • Hanging knee raises – 3 × 10–12
Rest Days & Recovery
Planche calisthenics stresses tendons more than muscles. Recovery is part of the program — not optional.
- • Sleep 7–9 hours per night
- • Light wrist mobility on rest days
- • Avoid max-effort holds every session