Platework
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Climbing Strength · 3-day

For rock climbers

Climbing Strength · 3-day

Pulling power, finger strength, core, antagonist work. Train the gym to send harder.

Designed to complement climbing days, not replace them. Builds back/grip strength while protecting fingers, plus pushing work to keep your shoulders healthy and balanced.

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Sample week

The full template is what gets cloned into your account.

Tue

Pull Power

4 lifts

  • Weighted Pull-Up

    5×3

  • Barbell Row

    4×6

  • Face Pull

    3×15

  • Farmer's Carry

    3×40 yd

Thu

Push + Core

4 lifts

  • Barbell Bench Press

    4×6

  • Overhead Press

    3×6

  • Front Squat

    3×6

  • Hollow Body Hold

    3×30s

Sat

Endurance Pull

4 lifts

  • Pull-Up

    4×AMRAP

  • Inverted Row

    4×AMRAP

  • Plank

    3×60s

  • Side Plank

    3×45s each