Overview

Main Plan

Reference

Exercises

Test Features

Nutrition

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Stats Session History Log Day Follow Along
Bouldering Training Plan
3-Day Split · V4/V5 → V6/V7

Bouldering
Training Plan

Built around your strengths — balance and dynamic movement — and closing the gaps in body tension and power.

Goal: Reach V6/V7
Goal: Improve overhang climbing
Goal: Build body tension
Goal: Increase power

Log Day

Pick a day and tick off what you completed

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Follow Along

Step through today's session with built-in timers

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Warm-Up Routine

10–15 minutes, off the wall — do this before any climbing day

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Mon
Climbing
Tue
Home
Wed
Rest
Thu
Climbing
Fri
Home
Sat
Climbing
Sun
Rest

6-Week Progression

Intensity builds across the block, then deloads before you start again.
DayWk 1Wk 2Wk 3Wk 4Wk 5Wk 6
Mon ModMod HardHard PeakPeak
Tue LightLight LightLight LightLight
Wed RestRest RestRest RestRest
Thu ModMod HardHard PeakPeak
Fri LightLight LightLight LightLight
Sat ModMod HardHard PeakDeload
Sun RestRest RestRest RestRest
Rest Light Moderate Hard Peak
Weeks 1–2Build the habit, moderate intensity, clean form on weighted pulls and no-feet bouldering.
Weeks 3–4Raise limit-bouldering intensity, add weight/harder edges on hangboard and pull-ups.
Weeks 5–6Peak — hardest projecting and heaviest pulling load, then deload the last few days.
After Week 6Take a full deload week (light volume only) before starting the next block.

Injury Prevention

CautionWarm up fingers fully before Day 1 and Day 2 — 10+ minutes including easy hangs.
CautionAny pulley or elbow tenderness means skip hangboarding or weighted pulling that session.
NoteFingers take real load on Day 1 and shoulders/elbows on Day 2 — that's enough. Don't add a third dedicated finger session.
NoteIf antagonist or flexibility days leave you sore, ease off volume — they support the climbing days, not compete with them.
Looking aheadOnce you're consistently sending V6/V7, it's worth revisiting actual campus board training on top of this base.
Tap the menu icon to jump straight to any session or exercise category.
Off the Wall
Warm-Up Routine
10–15 minutes — do this before any climbing day, before you touch a hold.
  • Cardio2–3 min light cardio (jogging on the spot, jumping jacks) to raise general body temperature.
  • ShouldersArm circles forward and backward, 10 each direction. Shoulder rolls, 10 reps.
  • WristsWrist circles, 10 each direction. Wrist flexor/extensor stretch, 20s each.
  • HipsLeg swings (front-back, side-side), 10 each leg. Hip circles, 10 each direction.
  • SpineCat-cow, 8 reps. Standing side bends, 8 each side.
  • FingersFinger spreads and gentle extensions, 10 reps. Easy dead hangs on a jug, 10–15s × 2–3, very light effort.
  • Activation5–10 min easy climbing on big holds, progressively increasing difficulty toward your working grade.
TipCold hands or cold weather? Extend this to 15–20 minutes before touching anything finger-intensive.
CautionIf any finger feels off during warm-up, back off that finger or hold type for the session rather than pushing through.
Reference
Exercises
Every exercise in your plan — how it's done, and what it looks like.
Track Progress
Log a Day
Pick a date, choose the session you did, and tick off what you completed.
Date
Session
Track Progress
Session History
Days you've logged, colour-coded by session type.
Climbing day logged Home workout logged Rest day logged Missed

Your Data

Export a spreadsheet backup of everything you've logged, or restore from a previous export.
Track Progress
Stats
How often you complete each exercise on the days you've logged it.
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