Franca Mercuri

🟩 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 Deadbugs (Booty Band) x10/10
Banded Glute Bridge x20
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB RDL x10
Cable SA Chest Press x10/10
1:00 rest – 3 Sets

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

Block 5 – Accessory / Stability Work
BB Push-Up (3 sec eccentric, 2 sec hold at bottom) x10
DB Glute Bridge x10
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 Banded x10/10
Banded Clamshells x10/10
2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Front Squat x10
Cable Pulldown (Supinated) x10
Plate Calf Raises x15
1:00 rest – 3 Sets

Block 4 –
DB Rack Assisted Split Squat
DB Wide Chest Supported Row x10
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
BB Push Ups x10
Seated Figure-4 Hip Stretch 30s/30s
Standing Hip CARS + Swings x5/5/5/5
1 Set

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

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

Block 4 – Secondary Strength (Overhead Press)
DB Front Raises
Banded SL RDL x10/10
SA Cable External Rotation x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
DB Glute Bridge x10
Lateral Raise x10
30s rest – 2 Sets

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Front Squat 12,15 1x10,2x10
DB Split Squat 12,15
DB Front Squat 15,20,20 3x10
DB Split Squat 15 3x10
DB Split Squat 15,20 2x10,1x10
Calf Raises 15,20 2x10,1x10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA Cable Press 4,4.5 3x10
Week 2 Incline Chest Press 15 3x10
Week 3 Shoulder Press 12,15,15 3x10
Front Raise 8,10,10 3x10
Lateral Raise 10 3x10
Incline chest Press 15,20 2x10,1x6
Shoulder Press 12,15,20 2x10, 1x7
Front Raise 8,10,10 3x10
SA Cable Press 2.5,3,3 3x10
Incline Chest Press 15,20,20 1x10, 1x15, 1x7
Shoulder Press 12,15,20 1x12,1x12,1x6


PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Cable Pull Down 3.5,4.5,5.5 1x12,1x10,1x10
DB Chest Supported Row 12,15 2x10
DB Bicep Curl 12 1x10
DB Hammer Curl 12 1x10
PullDown Supinated 4.5,5,5 3x10
Chest Support Wide Row 10,12,12 3x10
Cable Pulldown 4.5,5.5 1x10,2x10
Chest Supported Row 15,20 1x10,2x10

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

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

Cable External Rotation 20 LBS 3x8/8