Brian Ringer

🟦 UPPER BODY (VERTICAL FOCUS)

Week 1 + 3

Block 1 – Mobility + Scap Prep

• Scarecrows + Angels – 10/10
• Banded Lat Stretch
• Standing T-Rotations – 10/10
1 Set

Block 2 –
• Cable Pull Down – 6–8
Seated Shoulder Press – 10

1:00 rest × 3 Sets

Block 3 – Vertical Push + Pull Support
• Cable Lat Prayer – 10/
• SA DB Row – 10
1:00 rest × 3 Sets

Block 4 – Shoulder Capacity + Grip
• DB Lateral Raise – 10
• DB Front Raise - 10
1:00 rest × 3 Sets

Block 5 – Core AMRAP
6-Minute AMRAP
• Dead Bug / Hollow Hold w/ DB Power Press – 10–15
• Plank – 30 s
• DB Russian Twists – 10/10


🟩 LOWER BODY

Week 1 + 3

Block 1 – Mobility + Pattern Prep
• Supine Knee-to-Chest Stretch w/ Rotation – 6/6
• Rack-Supported Deep Squat Hold – 40–60s
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Squat Strength + Glutes
• Goblet Squat (3s ISO each rep) – 8
• DB Glute Bridge x10
1:00 rest × 3 Sets

Block 3 – Unilateral Squat + Hip Stability
• DB RDL x10
• DB Front Squat x10
1:00 rest × 3 Sets

Block 4 – Lower Leg Capacity
• Plate elevated Calf Raises
• Cable Paloff Rotation
30s rest × 3 Sets

Block 5 – Finisher
• AirBike – 20 Cals
• Farmers March 10/10
• Speed Squats – 10
1:00 rest × 2 Sets


🟪 UPPER BODY (HORIZONTAL FOCUS)


Block 1 – Mobility + Scap Prep
• Prone Angels – 10
• Cat + Cow – 10
• T-Spine Rotations - 10/10
1 Set

Block 2 – Horizontal Push + Scap Stability
• DB Chest Press Incline x8-10
• DB Chest Supported Row x8-10
1:00 rest × 3 Sets

Block 3 – Horizontal Pull + Core Integration
• Kneeling High Cable Row– 10
• DB Pec Fly – 10/10
1:00 rest × 3 Sets

Block 4 – Push Capacity + Arms
• BB Push-Ups (slow eccentric) – 30s
• Flat DB Press x10
• Bent Over DB Row x10
1:00 rest × 2 Sets

Block 5 – Finisher
Anaerobic Finisher



SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Lateral Lunge 10 LB 3 x 10
Week 2 Goblet Squat 20, 25 LB 1x12, 2x12
Week 3 DB Front Squat 12 LB 3x12
Week 4 Lateral Lunge 10 3x10
DB Goblet Squat 20 LB 3x10
DB Front Squat 12,15 LB 1x10,2x10
DB Goblet Squat 20,25 1x10,2x10
DB Front Squat 15
DB Goblet Squat 25 3x10
DB Front Squat 15 3x10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week DB Incline Chest 10 LB 3 x10
Week DB Lat Raise 8 LB 3 x10
Week Arnold Press 10 LB 3x10
Week Seated Shoulder Press 20 LB 3x10
Week DB Lat/Front Raise 8 LB 3x10
Week DB Incline Chest 20 LB 3x10
Week Triceps Rope Push Down 5 3 x10
Arnold Press 12 3x10
DB LAT Raise 8 ,8,10 3x10
DB Chest Press 12, 20,20 3x10
Arnold Press 15 3x10
Chest Press N&W 20 3x8/8
Chest Press N&W 20 3x8/8
Pec Fly/dead bug hold 12 3x10
Incline Chest Press 15,20,25 1x10,1x10,1x10
DB Chest Fly 15,20 1x10,2x8
Chest Press 20 3x10
Seated DB Shoulder press 15,20 1x10,2x10
DB Lateral/front raise 8,10 1x10,2x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA Lat Prayer Cable 3 3 x 10
Week 2 SA Cable Row 2 , 3 2 x10, 1x10
Week 3 SA DB Row 20 LB 3 x 10
Week 4 SA DB Row 20, 25,30 LB 1x12, 1x12, 1x12
YTW Scap Pumps 8 LB 3x7
Sup Cable Row 4,5,5.5 1x12,1x10,1x10
Pro Cable Row 4.5,5.5 1x10,2x10
SA Elbow sup Row 20 LB 3x10
Sup Cable Pulldown 4.5,5.5 1x12,1x10
Cable Pull Down 5 3x10
Kneeling High Row 3.5 3x10/10
Rope Tricep Extension 4 3x10
Pro Cable Row 4.5,5.5 1x10,2x10
Cable Pull Down 5,6,6 3x10
Bench Supported Row 30 2x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 10 LB 3x10
Week 2 DB RDL 20 3x10
Week 3 DB RDL 20,25 2x10,1x10
Week 4 DB RDL 20,20,25 3x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Hip Thrust 10, 20 LB 2x10, 1x10
Week 2 DB Hip Thrust 20 LBS 3x10
Week 3 DB Hip Thrust 25 LBS 3x10
Week 4 DB Glute Bridge 25,30 1x10,2x10
DB Hip Thrust 25,30,30


Russian Twists Bodyweight