Jenny Griffith

🟦 ARMS

Mobility -
Band Flossing x25s
Standing T-Spine Rotations x10/10

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

Block2 -
Rope Overhead Triceps Extension
DB Hammer Curls
Sets:3 Reps:8-10

Block 3 -
Seated DB Shoulder Press
Cable Lateral Raises
Sets:2 Reps: 8-10

Block 4 -
Single arm Triceps Extension
DB Lateral Raises x10
Sets: 2 Reps: 6-8

Block 5 -
SA Cable Curl
DB Front Raises
Sets: 2 Reps: 8-10

Core Finisher -
DB Plank Pull Throughs x10/10
Side Plank x30s/30s
Standing DB Side Bend x10/10
Sets: 2



🟩 LEGS

Mobility/Glute Activation -
Figure-4 Hip Stretch x30s/30s
Half-Kneeling Quad Stretch x25s/25s
Banded Glute Bridge x15
Rack Supported Deep Squat x40s

Block 1 -
DB Front Squat - 3s Eccentric
DB Banded Glute Bridge
Sets: 3 Reps 8-12

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

Block 3 -
DB Split Squat
Romanian Deadlift (RDL) 2-3s Eccentric
Set: 3 Reps: 8-10

Block 4 -
Plate Elevated Calf Raises x15
Cable Paloff Rotations x10/10
Sets: 2


🟥BACK/CHEST

Mobility -
Band Flossing x20s
Banded Lat Stretch x20s
TRX Pec Stretch x10

Block 1 -
Single arm Kneeling Cable Pulldown
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 -
Elbow Supported DB Row
Flat DB Chest Press
Sets: 2 Reps: 6-10

Block 5 - Core
Cable Rotation Paloff Press x10/10
DB Deadbug x5/5
Low Plank x30s
Sets: 2

Full Body

Warm Up
DB Deadbugs x10/10
Banded Clamshell x10/10
Barbell pushups
1 Set

Block 1 – Mobility Prep
TRX Pec Stretch x10
Seated Figure 4 Stretch x30s/30s
Half-Kneeling T-Rotations x10/10
1 Set

Block 1 -
Incline Chest Press x10
DB Elbow Supported row x10
Sets 2

Block 2
Seated DB Shoulder Press x10
DB Lateral Raises x10
Sets:2

Block 3 -
DB Chest Fly x10
DB Bicep Curl x10
sets 2



🟩 Full Body


Block 1 – Mobility Prep
TRX Pec Stretch x10
Seated Figure 4 Stretch x30s/30s
Half-Kneeling T-Rotations x10/10
1 Set

Block 2 –
DB Deadbugs x10/10
Banded Clamshell x10/10
1 Set

Block 3 –
Incline Chest Press x10
DB Glute Bridge x10
30s rest – 3 Sets

Block 4 –
DB SL RDL x10
Neutral Grip Cable Row x10/10
30s rest – 3 Sets

Block 5 –
Seated DB Shoulder Press x10
Heel Elevated DB Goblet Squat x10
DB Bicep Curls x10
30s rest – 2 Sets

Anaerobic Push Finisher


PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Goblet Squat 10 LB 3 x 10
Week 2 Split Squat 10,10,10 3x10/10
Week 3 Goblet Squat 20 3x10
Week 4 SL Split Squat 15 3x10/10
Goblet Squat 25 3x10
Front Squat 15 3x10
DB Front Squat 15 3x10
Week 5 Goblet Squat 25 3x10
SL Split Squat 15 3x10/10
Goblet Squat 20,25,25 3x10
SL Split Squat 15
DB Front Squat 15


PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA SH Press 10,13,13 3x10
Week 2 SA SH Press 12,12,15 3x10/10
Week 3 DB Chest Press 10,12,15 LB 1x12, 1x12,1x12
Week 4 SA Shoulder Press 12,15 LB 1x12,1x8
DB Lateral Raise 8 LB 1x12,2x10
DB Chest Press 15,20,20 1x10, 2x8
DB SH Press 15 8x3
Chest Fly 10 3x10
DB Front Raise 8 3x10
DB Incline Press 10,12,15 1x12,1x10,1x10
SA Cable Chest Press 2.5,3.5 1x12,1x10
DB Chest Fly 12,15 LB 1x10,1x10
Rope Triceps Extension 3,4,5 1x12
Overhead Rope Triceps Extension 3,3.5,4 1x12,1x10,1x10
Seated Shoulder Press 12, LB 1x12,1x10
Cable Lateral Raise 1.5 2x10
Cable Upright Rows 2,2.5 1x12,1x10
Single arm Triceps Extension 2,2.5 1x10,1x8
DB Front Raises 8,10 LB 1x10,1x8
Incline DB Press 12,15 2x10,1x10
Cable Chest Press 2.5,3 1x12,2x10
DB Fly 8,10 1x10,1x12
Flat DB Press 12,15 1x10,1x10
Incline Chest Press 15,20 2x10,1x10
Cable Chest Press 2.5,3.5 1x10,1x10
DB chest fly 10 2x10
DB Flat press 15,20 1x10,1x7
Elbow Supp Row 20 2x10
Seated dB Shoulder Press 15,20 1x10,1x10
incline chest press 20,25 2x10,1x6
DB Bicep Curl 15 3x8/8
Overhead Tri Extension 4,4,4.5 3x10
DB Shoulder Press 15,20 2x10
Cable Lateral Raise 1.5 2x10/10
DB Lateral Raise 8, 10 2x10
Incline Chest Press 15,20,20 1x10, 2x8
Cable Chest Press 3.5,4,4.5 3x10
DB Chest Fly 10,12

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Cable SA Row 3 3 x10
Week 2 SA Lat Prayer 2 3x10
Week 3 SA Lat Prater 3,3,3, 3x10/10
Week 4 SA Cable Pull Down 3,4 2x12,1x12
SA Lat Prayer 3 3x10/10
Chest Support Row 15,20,20 3x10/10
Cable Pulldown 3,3.5,4 1x12,1x10,1x10
DB Chest Supported Row 12,15, 1x12, 1x10
Cable Rope Lat Prayer 4.5,5.5 1x10,1x10
DB Bicep Curl 8,10,12 LB 1x12,1x12,1x10
DB Hammer Curl 10,12,15 LB 1x10,1x10,1x10
Cable Curl 2.5,3
DB Chest Supported Row 12,15 2x10,1x1
Cable Pull Down 3,4, 1x12,2x10
Rope Lat Prayer 4,5
Cable Pulldown 3.5,4.5,5 1x10,1x10
DB Chest Supported Row 15,20 2x10,1x10
Rope Lat Prayer 5,5.5 1x10,1x10
DB Elbow Supported Row 20,25 1x10,1x10
SA Cable Pulldown 5.5,6 1x10,2x10
Tricep Pulldown 5,5.5,6 3x10
DB Chest Suppored Row 15,20,20 3x10
Rope Lat Prayer 5,6 2x10
DB Chest Support Row 15,20 2x10
DB Bicep Curl 12,


HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 10,10,20 3x10
Week 2 DB RDL 20,25 1x12, 2x10
Week 3 DB RDL 20,25
Week 4 DB Reverse Lunge 10,12
DB RDL 20 3x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Hip Thrust 10,20,20 3x10
Week 2 Hip Thrust 20,20,20 3x10
Week 3 DB GB 20LB 3x12
Week 4 DB Glute Bridge 20,25 1x12,2x10
Reverse Lunge 18, 22 LB 1x10,2x10
DB SL Hip Thrust 18,22 LB 2x10
Hip Thrust 25,30,30 3x10
DB Hip Thrust 25,30 3x10
DB Glute Bridge 25,30 3x10
DB SL Glute Bridge 15,20 3x10/10
DB Glute Bridge 30 3x10
DB Hip Thrust 30 3x10