Grace Manders

🟥Upper Push

Mobility
TRX Pec Stretch - 20-30s
Band Flossing - 20-30s
Standing T-Rotations x10/10

Block 1 -
Incline DB Chest Press
Seated DB Shoulder Press
Sets: 3 Reps: 6-10

Block 2 -
Cable Upward Chest Fly
Half Kneeling Single arm Arnold Press
Sets: 2 Reps: 6-10

Block 3 -
Overhead Triceps Extension
DB Chest Fly
Sets: 2 Reps: 6-10

Block 4 -
Single arm Triceps Extension
DB Flat Press
Sets: 2 Reps: 6-10

Block 5 -
Anaerobic Finisher - 3 Rounds

🟩 LOWER — SQUAT FOCUS

Week 1 + 3

Block 1 – Mobility + Warm-Up
• Standing Hip CARS – 10/10
• Rack-Supported Deep Squat – 30s
• Light Goblet Squat Warm-Up – 10
1 Set

Block 2 – Primary Squat Strength
• BB Back Squat – 8
• DB Lateral Squat x 8
1:00 rest × 3 Sets

Block 3 – Unilateral Strength + Glute Stability
• Calf Raises – 8
• DB Front Squat - 8
• Rack Split Squat – 8/8
1:00 rest × 3 Sets

Block 4 – Conditioning + Core
• AirBike – 20 Calories
• Plank – 30s
2 Sets

🟦 Upper Pull

Mobility
Band Flossing x10/10
Banded Lat Stretch x20s/20s
Standing T Rotations x10/10

Block 1 -
Single arm Cable Row
DB Chest Supported Row
Sets: 3 Reps: 6-8

Block2 -
Seated Single Arm Cable Cross body Pulldown
Bicep Curl
Sets: 3 Reps: 8-10

Block 3 -
Single Arm Cable Lat Prayer
Hammer Curls
Sets:2 Reps: 8-10

Block 4 -
Single Arm Cable Pronated Row
Elbow Supported DB Row
Sets: 2 Reps: 8-10

🟩 LOWER — HINGE FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• Cat + Cow – 10
• Glute Bridge – 10
• RDL Warm-Up – 10
1 Set

Block 2 – Primary Hinge
• Barbell RDL – 8
• Single Leg DB Glute Bridge – 10/10
1:00 rest × 3 Sets

Block 3 –
• BB Hip Thrust – 10
• Banded Prone Leg Lifts x10
1:00 rest × 3 Sets

Block 4 – Unilateral Hinge
• SL DB RDL – 8/8
• Banded Leg Abductions -10/10
1:00 rest × 2 Sets

Block 5 –
Anaerobic Finisher - 3 Rounds


For 5th Day of the week

Accessory

Mobility -
Seated Hamstring Stretch x30s/30s
Seated Figure 4 Stretch x30s/30s
Band Flossing x10/10

Block 1 -
Banded Clamshells x10/10
DB Deadbugs x10/10
Plank x20s
2 Sets

Block 2 -
Bench Supported Row x10/10
Rope Triceps Extension x10
3 Sets

Block 3 -
DB Lateral Raise x10
DB Incline Chest Fly x10
2 Sets

Block 4 -
DB Front Raises x10/10
DB Bicep curl x10/10
2 Sets

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Goblet Squat 15,20 LB 1x10,2x10
Week 2 DB Front Squat 12 LB 2x8
Week 3 Goblet Squat 18, 22,22 3x10
Week 4 DB Front Squat 12 LBS 2x10
Goblet Squat 22,22,26 3x10
Split Squat B/W 3x10/10
DB Front Squat 12 3x8
Goblet squat 20,25,30 1x10,1x10,1x10
Front Squat 12,15 1x10,2x10
Front squats 12,15,20 1x12,1x10,1x10
BB Back Squat 75 3x10
Front squats 20 3x10



PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Incline Chest Press 10,12,12 3x10
Week 2 Cable SA Chest press 3,3,3 3x10/10
Week 2 DB Chest Fly 10,12,15 3x10
Week 3 DB Incline Chest Press 12,15,15 1x10, 1x8, 1x10
Week 4 SA Cable Chest Press 3,4,4 3x10/10
Week 5 DB Chest Fly 12,12,15 3x10
Rope Triceps Extension 3.5,4,5 1x12,1x10,1x10
SA Triceps extension 2.5,3,3.5
Overhead triceps extension 4 1x10,1x10,1x10
Cable Lateral Raises 1.5 3x10
Incline Chest Press 15,20 2x10,1x10
Cable Chest Press 3.5,4 1x10,1x10
DB Chest Fly 12,15 1x12,1x10
DB Flat Press 15,20 1x10,1x10
Incline DB Press 15,20 1x10,2x10
DB Flat Press 20 2x10
Incline DB Press 20 1x8,2x10
SA Cable Chest Press 4,4.5 2x10
DB Chest fly 15 2x10
Overhead triceps extension 4.5 2x10
DB Front Raises 10,12 1x10,1x10
SA Triceps extension 3,3.5 1x10,2x10
Tricep Extension 4.5,5,5 3x10
SA Tri Extension 3.5,4,4 3x10/10
DB Front Raise 10.1012 3x10/10
Overhead Tricep Extension 4.5,5 3x10
DB Front Raise 10,12,12 3x10
Tricep Extension 5,5.5 3x10
SA Tricep Extension 3.5,3.5,4 3x10/10
Overhead Tricep Extension 4.5,5,5 3x10/10
DB Flat Press 25,30 1x12,1x8
Incline Chest Press 20,25,25 3x10
Overhead Extension 4.5,5,5.5 3x10
DB Chest Fly 15,

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA Cable Row 3 3x10/10
Week 2 Rope Pull down 4,6,6 3x10
Week 3 Rope Pull down 5,6,6 3x10
Week 4 Triceps Overhead ext 4,5,5 3x10
Week 5 SA Cable Row 3.5,4.5,4.5 3x10/10
Week 6 Chest Supp Row 15 3x10
Lat Rope Pulldown 5 3x10
SA Cable Pulldown 3 2x10/10
SA DB support row 15,20 2x10
DB Bicep Curl 10,12 1x12,2x10
DB Hammer curl 10,12 1x12,2x10
SA Cable curl 2.5,3 3x10
SA Cable Row 4.5,5.5 1x10,1x10,1x10
Chest Support Row 20 3x10
Cable Lat Prayer 4,4.5 1x10,1x10
SA DB Row 25 2x10
DB Chest Supported Row 20,25 1x10,1x10
DB bicep Curl 10,12,15 1x12,1x10,1x10
DB Hammer Curl 12,15 1x12,2x10
SA Cable Row 4.5,5,5 3x10/10
DB Chest Supported Row 20,25 2x10
Cable Lat Prayer 4.5,5 2x10
DB Flat Press 20 2x10
DB Bicep Curl 12,15,20 1x12,1x12,1x10
DB Hammer Curl 15,20 1x10,2x10
DB Bicep Curl 15,20 1x12,2x10
DB Hammer Curl 15,20,25 1x12,1x10,1x7
DB Bicep Curl 15,20 1x10, 2x8
DB Hammer Curl 15,20,20 3x10
DB Bicep Curl 15,20,20 1x10/10, 2x8/8
SA Cable Curl 3 3x8/8
DB Hammer Curl 20,25,25 3x10
DB Bicep curl 20 3x10
Single Arm Lat Prayer 3.5,4 1x10,1x10
Seated Crossbody Cable Pulldown 5,5.5 2x10,1x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 12,20 LB 1x15,1x10
Week 2 SL DB RDL 15 3x10/10
Week 3 KB Reverse Lunge 18 LB 2x10
Week 4 DB RDL 20,25,25 3x10
SL DB RDL 25,30 1x10,1x10
DB RDL 25,30,35 1x12,1x10,1x10
KB Reverse Lunge 18 3x10
SL DB RDL 25,30 1x10,1x10
SL DB RDL 30,35 1x10,1x10
BB RDL 65, 95 1x12,2x10
BB RDL 65,95,125

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Hip Thrust 30,35 LB 1x10,1x10
Week 2 SL DB Glute Bridge 20 LB 2x10
Week 3 SL DB Glute Bridge 20 3x10/10
Week 4 DB Hip Thrust 30,35 1x10,2x10
DB Glute Bridge 25,30,35 1x10,1x10,1x10
DB Glute Bridge 30,35 1x10,2x10
DB Hip Thrust 30,35 1x15,2x12 Do barbell next time
BB Hip Thrust 70,105,135 1x12,1x10,1x10

BB Hip Thrust 95, 125,125 1x8, 2x10

Lateral Raise 10 LBS 3x10
Calf Raise 20 LBS 3x10 *feet elevated on plate
Lateral Raise 20 3x10/10