Grace Manders

🟥Back/Chest

Mobility

TRX Pec Stretch - 20-30s
Band Flossing - 20-30s
Standing T-Rotations x10/10
Block 1 -

Single arm Kneeling Cable Row
Incline DB Chest Press
Sets: 3 Reps: 6-10

Block 2 -

DB Chest Supported Row
Cable SA Chest Press
Sets: 2 Reps: 6-10

Block 3 -

Cable Lat Prayer (Rope)
DB Chest Fly
Sets: 2 Reps: 6-10

Block 4 -

Single Arm Cable Pulldown
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
• TRX Squat Warm-Up – 10
1 Set

Block 2 – Primary Squat Strength
• Goblet or BB Back Squat – 8
• Rack Split Squat – 8/8
1:00 rest × 3 Sets

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

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

🟦 Arms

Block 1 -
Bicep Curl
Sets: 3 Reps: 6-8
Triceps Extensions
Sets: 3 Reps: 8-10

Block2 -
Cable Lateral Raises
Sets: 3 Reps: 8-10
Single Arm Cable Curl
Sets: 3 Reps: 6-8

Block 3 -
Single arm Triceps Extension
Sets:3 Reps: 8-10
Hammer Curls
Sets:3 Reps: 8-10

Block 4 -
Overhead Triceps Extension
Sets:3 Reps: 8-10
DB Front Raise
Sets: 3 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
• RDL – 8
• DB Glute Bridge – 10/10
1:00 rest × 3 Sets

Block 3 – Posterior Chain Strength
• BB Hip Thrust – 10
• Reverse Lunge – 8/8
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

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



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

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 3x10

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

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

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