Squat + Pull Day
Higher Reps | Lighter Load | Accessory Focus

Warm-Up
3–5 min aerobic warm-up (bike, row, treadmill)
Hip flexor stretch with reach x 8/side
90/90 hip rotations x 6/side
Banded lateral walks x 10/10
Scap pull-ups or banded pulldowns x 10

Main Lift 1 – Squat Pattern

Goblet Squat or DB Front Squat
3–4 sets
10–15 reps
Rest 60–90 sec

Main Lift 2 – Pull Pattern

Chest-Supported DB Row or Cable Row
3–4 sets
10–15 reps
Rest 60–90 sec

Accessory Block A

Bulgarian Split Squat
3 sets
8–12 reps per side

Lat Pulldown or Assisted Pull-Up
3 sets
10–12 reps

Rest 60 sec between movements

Accessory Block B

DB RDL
3 sets
12–15 reps

Face Pulls or Rear Delt Fly
3 sets
12–15 reps

Core (Optional)

Front Plank
3 x 30–45 sec



Deadlift Focus Day
Higher Reps | Lighter Load | Accessory Focus


Warm-Up
3–5 min aerobic warm-up (bike, row, treadmill)
Glute bridge x 12
Cat–cow x 8
Hamstring walkouts x 6
Banded pull-throughs x 12

Main Lift – Hinge Pattern

DB Deadlift or Trap Bar Deadlift
3–4 sets
10–15 reps
Rest 60–90 sec

Secondary Pull

Single-Arm DB Row or Seated Cable Row
3–4 sets
10–15 reps
Rest 60 sec

Accessory Block A

Hip Thrust or Barbell Glute Bridge
3 sets
12–15 reps

Hamstring Curl (machine, ball, or sliders)
3 sets
12–15 reps

Accessory Block B

Reverse Lunge or Step-Back Lunge
3 sets
8–12 reps per side

Lat Pulldown or Assisted Pull-Up
3 sets
10–12 reps

Core (Optional)
Farmer Carry
3 x 30–45 sec

Bench Focus Day
Higher Reps | Lighter Load | Accessory Focus

Warm-Up
3–5 min aerobic warm-up (bike, row, treadmill)
Band pull-aparts x 15
Scap push-ups x 10
DB external rotation x 10/side
Light DB chest press x 10

Main Lift – Press Pattern

DB Bench Press or Barbell Bench Press
3–4 sets
10–15 reps
Rest 60–90 sec

Secondary Press

Incline DB Press or Push-Up
3–4 sets
10–15 reps
Rest 60 sec

Accessory Block A

Seated Cable Row or Chest-Supported DB Row
3 sets
12–15 reps

Rear Delt Fly or Face Pull
3 sets
12–15 reps

Accessory Block B

DB Chest Fly or Pec Deck
3 sets
12–15 reps

Triceps Pushdown or DB Skull Crusher
3 sets
12–15 reps

Core (Optional)

Side Plank
3 x 20–30 sec per side