Indy brar

🟪 UPPER — PUSH


Block 1 – Mobility + Activation

• Wall Angels – 10
• Half-Kneeling T-Spine Rotation – 6/6
• Band Flossing - 25s
1 Set

Block 2 –
• Incline DB Bench Press – 10
• Cable External Rotation – 10/10
1:00 rest × 3

Block 3 –
• Seated DB Shoulder Press – 8–10
• DB Chest Fly - 10
1:00 rest × 3 Sets

Block 4 –
• Cable Chest Press - 10
• DB Front Raises – 8
30s rest × 2 Sets

Block 5 –
• Cable Rope Triceps Pushdown – 12
• DB Lateral Raise – 10
1:00 rest × 2 Sets

Core Finisher -
DB Deadbugs -8/8
Banded Paloff Press Rotations - 8/8
Low Plank - 30s
Sets: 2

10 Minutes Incline Steady State Treadmill


🟩 LEGS

Block 1 -
DB Front Squat - 3s Eccentric
Set:3 Reps:6-8

Block 2 -
Heel Elevated Goblet Squat
Set:3 Reps: 8-10

Block 3 -
Romanian Deadlift (RDL) 2-3s Eccentric
Sets:3 Reps:8-10

Block 4 -
Step Back Lunges 3s Hold at the bottom
Set:4 Reps:8-10

Block 5 -
SL RDL
Sets: 2 Reps 6-10

10 Minutes Incline Steady State Treadmill

🟦 UPPER — PULL


Block 1 – Mobility + Activation
• Cat + Cow – 10
• Banded Lat Stretch – 20s/side
• BB or Bench Scapular Push ups- 10
1 Set

Block 2 – Primary Pull (Horizontal)
• Chest-Supported DB Row Pronated– 10
• Rope Face Pull – 12
1:00 rest × 3

Block 3 –
• Cable Half Kneeling Lat Pulldown – 8–10
• DB Bicep Curl Alternating - 10/10
1:00 rest × 3 Sets

Block 4 –
• Cable Rows (neutral grip) – 10
• Cable Rope Pull Overs – 12
30s rest × 2 Sets

Block 5 – Arms
• DB Alternating Hammer Curl – 10/10
• Cable Reverse Fly – 10
1:00 rest × 2 Sets

Core Finisher -
Lying Leg Rasises - 15
Side Plank - 20s/20s
Heel Taps - 20/20

10 Minutes Incline Steady State Treadmill

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4