Dawn Douglas

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

Block 2 – Core + Glute Activation
Banded DB Deadbugs (Booty Band) x10/10
Banded Glute Bridge x20
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB RDL x10
DB Incline Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Glute Bridge x10
SA Cable Chest Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
DB Chest Fly x10
Banded Glute Bridge March x10/10
2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip CARS + Swings x10/10
Rack Supported Deep Squat x10
1 Set

Block 2 – Core + Glute Activation
Deadbugs w/ Band Pull-Apart x5/5
Banded Clamshells x10/10
2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Front Squat x10
Cable Row (pronated) x10/10
1:00 rest – 3 Sets

Block 4 – Conditioning / Flow Circuit
Cable Pull Down (Supinated) x10/10
DB Goblet Squat x10
30s rest – 3 Sets

Block 5 –
DB Split Squat x10/10
DB Farmer’s March x10/10
Sets: 2

Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Standing Hip CARS + Swings x5/5/5/5
Hip 90/90s x20s/20s
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 –
DB Hip Thrust (3s ISO each rep) x10
DB Shoulder Press x10
1:00 rest – 3 Sets

Block 4 –
DB Lateral Raises x10
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 5 –
DB Front Raises x10
Banded Staggered SL RDL x10/10
Seated DB Arnold Press x10
30s rest – 2 Sets

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Front Squat 10, 20,20 LB 3x10
Week 2 DB Goblet Squat 15 LB 3x10
Week 3 DB Front Squat 12,LB 3x10
Week 4 DB Front Squat 20 3x10
DB Goblet Squat 12,20 3x10
DB Front Squat 20 3x10
DB Goblet Squat 20,25,25 3x10
DB Goblet Squat 22, 26 2x10,1x10
DB Split Squat 12 2x10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Push Press 8, 8, 10 LB 3x10
Week 2 DB Shoulder Press 8, 10 LB 1x10, 2 x 12
Week 3 DB Front Raises 5, 8 LB 1x10,2 x 10
Week 4 DB Incline Press 12 LB 3x10
Cable Chest Press 2,2.5 1x10,2x10
DB Shoulder Press 10,12,15 LB 1x12,1x10,1x10
DB Front Raises 8,10 LB 1x12,2x10
DB Incline Press 12,15 LB 1x12,2x10
SA Cable Press 2,2.5,3 1x12,1x10,1x10
DB Shoulder Press 10,12,15 1x12,1x10,1x10
DB front Raises 8,10 1x10,2x10
DB Lateral Raises 8,10 1x10,1x8
DB Incline Press 12,15 1x12,2x10
SA Cable Press 2.5,3 1x10,2x10
DB Shoulder press 12,15 1x10,2x10
DB Incline 12,20 2x12,1x8
DB Shoulder Press 12,15 2x10,1x10
DB Chest Fly 12 2x10
DB Arnold Press 12,15 1x10,1x10
DB Shoulder Press 12,15,15 1x12, 2x10
DB Lateral Raise 10 3x10
DB Incline Chest Press 15,15,20 3x10
SA Cable Chest Press 3,3.5,3.5 3x10/10
DB Chest Fly 12,15,15 3x10
DB Incline Press 15,20,20 1x15, 2x11
SA Cable Chest Press 3.5, 4 3x10/10
DB Chest Fly 12,15,20 1x12
DB Shoulder Press 15,15,20 3x10
DB Lateral Raise 10,10,12 3x10
DB Arnold Press 15 1x10, 1x8

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Sup Cable Row 4,5,5.5
Week 2 Pronated Cable Row 3,4,4.5 3x10/10
Week 3 Sup Cable Row 3,4,4 3x10/10
Week 4 Pronated Cable Row 4,4,4 3x10/10
Rope Pull Down 4,4,5 3x10
SA Cable Rope Pulldown 4.5,5.5 1x10,2x10
SA Cable Pronated Row 4,4.5 1x10,2x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SL Goblet RDL 12,12, 12 LB 3x10 heel elevated on plate
Week 2 DB RDL 10,10,20 LB 3x10
Week 3 SL RDL 10, 20 LB 1x12, 2x10
Week 4 DB RDL 15,20,20 3x10
DB RDL 15,20 LB 1x12,2x10
SL RDL 12, 15, 1x12,2x10
DB RDL 20,25 LB 2x10,1x10
DB RDL 20,25,30 LB 1x10,1x10,1x10
SL RDL 20,25 2x10,1x10
SL RDL 25,30 2x10/10
DB RDL 25,30,30 3x10
SL RDL 30 2x10


THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Banded DB Hip Thrust 18,18, 18 3x10
Week 2 DB Hip Thrust 20, 25 2x10, 1x8
Week 3 DB Hip Thrust 25, 3x10
Week 4 DB Glute Bridge 20 LB 3x10
DB Hip Thrust 20,25 1x12,2x10
DB Glute Bridge 20,25 1x10,1x10
DB Glute Bridge 25,30 1x10,1x10
DB Hip Thrust 20,25,30 1x12,1x10,1x
DB Glute Bridge 25,30,35 1x10,1x10,1x10
DB Hip Thrust 25,30,35 1x10,1x10,1x10
DB Hip Thrust 30, 35,35 3x10
DB Glute Bridge 35 3x15
DB Hip Thrust 35 3x15
DB Glute Bridge 35 3x15

DB Farmers March 20lbs 3 x 30 sec
DB Farmers March 25 LBS 10/10
DB Farmers March 25LBS 10/10


GUN SHOW
15 LB Hammer curls x10
12 LB SA BICEP CURLS x10/10
15 LBS TRICEP DIPS x 10