Hollow Body Hold
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PrimarySecondaryTertiary
Muscles worked
AbsPrimary · 100%
Equipment
No equipment — bodyweight
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~54h for the primary movers
Abs~54h
Programming notes
Hollow Body Hold loads the abs almost exclusively. Give the primary movers roughly 54 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
Appears in these collections
All collections →Fiction-inspired · 300
The 300 Workout
300 reps for time. A real Gym Jones test, not a routine. Prep week audits clean.
Advanced4 days/wk
Progression
Road to Your First Pull-up
One goal: a strict pull-up, in three focused sessions a week.
Beginner3 days/wk
Progression
Road to Calisthenics
Zero to a strict pull-up, three sessions a week, no gym.
Beginner3 days/wk
Progression
Road to a Muscle-up
From 8 pull-ups and 10 dips to over the bar.
Advanced4 days/wk
Archetype
The Hotel Circuit
Three 25-minute circuits. A floor and maybe a chair.
Scalable3 days/wkNo equipment