John Mercuri

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller T-Rotation w/ Windmill x10/10
Cat + Cow x10
Half-Kneeling Quad + Hip Flexor Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Clamshells x10/10
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB RDL x10
DB Incline Chest Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Glute)
DB Flat Chest Press x10
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 5 –
DB Chest Flys x10
SL DB RDL x10/10
1:00 rest – 2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Band Flossing x25s
Hip CARS + Hip Swings x5/5
Deep Squat Hold (Rack Assisted) 40 s – 1 min
1 Set

Block 2 – Core + Glute Activation
Band Paloff Press x10/10
Glute Bridge ISO Hold 40 s – 1 min
2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Goblet Squat (3 s ISO each rep) x10 (HE Option)
Cable Pulldown (Supinated) x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Split + Pull)
Cable Pronated Row x10/10
DB Front Squat x10
Chest Supported DB Reverse Flys x10
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30 s / 30 s
Banded Clams x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB Hip Thrust x10/10
Seated Arnold Press
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
DB Glute Bridge x10
Seated Shoulder Press x10
1:00 rest – 3 Sets

Block 4 – Accessory / Posterior Chain + Core
DB Front Raises x10
DB Lateral Raises x10
1:00 rest – 2 Sets

Block 5 – Accessory / Conditioning
Alternating Reverse Lunge x10/10
Face Pull x12–15
30s or rest as needed – 3 Sets

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Goblet Squat 25,30,35 1x12,1x10
Week 2 DB Front Squat 12,15 1x12,2x10
Week 3 DB Front Squat 15,20
Week 4 DB Goblet Squat 30,35,35 3x10
DB Goblet Squat 35 3x10
DB Front Squat 20 3x10
DB Goblet Squat 35 3x10
DB Goblet Squat 35 3x13
DB Front Squat 20 3x10
DB Goblet Squat 35 3x15
DB Front Squat 20 3x10
DB Reverse Lunge 20

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Seated DB Arnold Press 15,20 1x12,2x10
Seated DB Shoulder Press 20,25 1x10,2x10
DB front Raises 10, 2x10
DB lateral Raises 10, 2x10
DB Arnold Press 20,25,25 3x10
Seated DB Shoulder Press 20 3x10
DB Front Raises 10 3x10
DB Lateral Raise 10 3x10
Flat Chest Press 20,25,25 3x10
Incline Chest Press 25,25,30 3x10
Flat Chest Press 25,30,30 3x10
DB Arnold Press 25 3x10
DB Shoulder Press 25,25,30 3x10
DB Arnold Press 25,30,30 3x10
DB Front Raise 10 3x10
DB Lateral Raise 10 3x10
Incline Chest Press 25,30,30 3x10
Flat Chest Press 25,30,30 3x10
Arnold Press 25 1x10, 2x15
Shoulder Press 25,25,30 3x10
Lateral Raise 10 3x10
Front Raise 10 3x10
Shoulder Press 30 3x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Cable Pulldown 5.5,6.5 1x10,2x10
Cable Pronated Row 5,5.5 1x10,2x10
Cable Pulldown 5.5,6.5,7
Cable Pronated Row 5.5,6
DB Chest Reverse Fly 15
Cable Sup Pulldown 5, 5.5
DB Chest Fly 15,20,20
DB Chest Fly 20,20,25 3x10
DB Chest Reverse Fly 20 3x10
Cable Sup Pulldown 5,5.5,6 3x10
DB Chest Reverse Fly 15,20,20 3x10
Cable Pronated Row 5.5,6,6.5 3x10/10
DB Chest Fly 20 3x10
Cable Pulldown SUP 5.5,6,6 3x10/10
Cable Row Pronated 6 3x10/10
DB Chest Reverse Fly 15 3x10
Cable PRO Row 6 3x10/10
Cable Pulldown SUP 5.5,6,6 3x10/10
DB Chest Reverse Fly 15 3x10
Rope Facepull 4,5,5 3x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB RDL 20 3x10
DB RDL 20,20,25 3x10
SL RDL 20 3x10/10
DB RDL 25 3x10
DB RDL 25,30,30 3x10
SL RDL 25 3x10/10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Hip Thrust 20 3x10
DB Hip Thrust 25 3x10
DB Glute Bridge 30 3x10 With BAND
DB Glute Bridge 30,30,35 3x10
DB Glute Bridge 35 1x10, 2x15
DB Hip Thrust 25,30,30 3x15
DB Hip Thrust 30,35,35 3x15
DB Hip Thrust 35 3x15 *with Band
B Stance Hip Thrust 35 3x10/10