Select Day
Monday Squat focus Tuesday Bench focus Thursday Deadlift focus Friday Press focus
Select Week
W1 12–15 W2 10–12 W3 10–12 W4 8–10 W5 8–10 W6 6–8 W7 3–5 W8 12–15
Week 1 · Monday — Back Squat 12–15 reps · Foundation Round 1 Main + Partner
4 sets · Rest 90s 1
Back Squat
Main lift — 12–15 reps, controlled tempo
12–15 reps 2
DB Chest Press
Superset with the squat — 8–12 reps
12–15 reps Rest after each round 90 secs
Round 2 Superset
4 sets · Rest 60s 1
DB Gorilla Row
Chest tall, pull to hip
12–15 reps 2
BB Hip Thrust
Squeeze glutes 1 sec at top
12–15 reps Rest after each round 60 secs
Round 3 Triset · Timed
4 sets · 45s on / 45s rest 1
DB Walking Lunge
Long stride, upright
45 secs 2
DB Lateral Raise
Lead with elbows
45 secs 3
Plank Shoulder Tap
Hips still
45 secs 45s work / 45s rest each × 4 sets
Coach note Build movement quality and tempo. The last 2 reps should feel earned, not maximal. Record your starting loads — they're your baselines. — Movement quality, tempo and baseline loads. Earn the right to go heavy.