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Mandy Pook

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Groin Rockers + T-Rotations x5 Each
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs (Shoulder Stability) x10/10
Banded Glute Bridge x20
Bodyweight Good Morning x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
SIde Lying Band abduction x12/12
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Row)
DB Chest Press (Incline) x10
DB Glute Bridge x10
30s rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Push-Ups on BB Push-Ups x10
Hamstring Walkouts x10
30s rest – 3 Sets

Anaerobic Finisher (Optional)

🟦 UPPER — PULL

Week 2 + 4

Block 1 – Mobility + Activation

• Cat + Cow – 10
• Banded Lat Stretch – 20s/side
• T spine rotation x10/10
1 Set

Block 2 – Primary Pull (Horizontal)

• Chest-Supported DB Row – 10
• Cable Rope Face Pull – 12
1:00 rest ×3

Block 3 – Vertical Pull + Stability

• SA Cable Lat Pulldown – 8–10
• Half-Kneeling Pallof Press – 10/10
1:00 rest × 3 Sets

Block 4 – Pull/Arms

• Cable Pronated Rows – 10
• DB Hammer Curl – 12
30s rest × 3 Sets

Block 5 – Arms

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



🟪 UPPER — PUSH

Week 1 + 3

Block 1 – Mobility + Activation

• Wall Angels – 10
• Half-Kneeling T-Spine Rotation – 6/6
• Incline BB Pushup ( slow eccentic) 5
1 Set

Block 2 – Primary Push

• Incline DB Bench Press – 10
• DB Front Raise– 12
1:00 rest × 3

Block 3 –

• Seated DB Shoulder Press (neutral grip) – 8–10
• Standing Cable Chest Press - 10/10
1:00 rest × 3 Sets

Block 4 –
• DB Lateral Raise – 10
• SA Triceps Extension- 10
30s rest × 3 Sets

Block 5 –

• Cable Triceps Pushdown – 12
• BB Push-Ups– 10
1:00 rest × 2 Sets

🟦 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Band Flossing x10
Deep Squat Hold (Weighted Option)
1 Set

Block 2 – Primary Strength (Squat + Pull)
DB Goblet Squat x8–10
Kneeling Cable SA Lat Pulldown x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Pull + Split)
Cable Row Pronated x10
DB Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Development
External Rotation x10
DB Front Squat x10–12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow


🟧 THRUSTS AND OVERHEAD PRESS
Week 1 + 3

Block 1 – Activation + Mobility
Seated Figure-4 Stretch 30s/30s
Banded Clamshells x10/10
Hip Thrust ISO Hold (5s × 5)
1 Set

Block 2 – Glute + Lunge Strength
BB Hip Thrust x10
DB Lateral Raise x10
1:00 rest – 3 Sets

Block 3 – Secondary Strength Press
Seated DB Shoulder Press x10
DB Alternating Reverse Lunge x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute
DB Glute Bridge x10
Half-Kneeling DB Arnold Press x10/10
1:00 rest – 2 Sets

Block 5
Anaerobic Finisher



PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Front Squat 8 LB 3 x 10
Week 2 DB Bulgarian 10 LB 3 x 8
Week 3 DB Goblet Squat 13,13,13 3x10
Week 4 DB Split Squat 8,8,8 3x10/10
Cable KickBacks 3, 3x10/10
DB Front Squat 8,10,10 3x10
Cable KickBacks 3 3x10/10 W
Week 5 DB Front Squat 10 3x10
DB Split Squat 8 3x10/10
Cable KickBacks 3 3x10/10
Week 6 DB Front Squat 10 3x10
DB Split Squat 12 3x10/10
DB Speed Squat 10 3x12
Week 7 Cable KickBacks 3,3,3.5 3x12/12
Week 8 DB Front Squat 12 3x10
Cable Kick Backs 3.5
Goblet Squat 22,26 3x10 **Right Knee painful* Switched to BW with side abduction
Front Squat 10 3x10
DB Split Squat 10 3x10/10
DB Front Squat 10,12,12 3x10/10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Arnold Press 8, 10 LB 2x10, 1 x10
Week 2 Z Press 8 LB 3x10
Week 3 Arnold Press 8, 10 LB 2x10, 1x8
Week 4 Shoulder Press 8, 10 LB 2x10
Week DB Arnold Press 8, 10, 12 LB 1x12, 1x10, 1x10
DB Shoulder Press 8, 12 LB 1x12
DB Chest Press 15 3x10
DB Arnold Press 12 LB 3x10
DB Lateral Raise 8 LB 3x10
DB Seated Sh Press 10,12 LB 1x10
DB Chest Press 15, 20 2x14 1x11
Incline DB Press 12,15 LB 1x12,2x10
DB Front Raises 8 LB 3x10
Seated DB Shoulder press 15 LB 3x10
Cable Chest Press 2.5,3.5 1x10,2x10
Triceps Pushdown Rope 4 2x10
DB Lateral Raises 8 LB 2x10
Incline DB Press 12,15 1x12,2x10
DB Front Raise 8 3x10
Seated DB Shoulder Press 12,15 1x12,2x10
SA Cable Chest Press 2.5,3.5 1x12,1x10
DB Lateral Raise 8 3x10
Seated DB Shoulder Press 12,15 1x12,2x10
DB Arnold Press 12,15 1x102x10
DB Chest Press 15,20,20 3x10
DB Incline Press 15,20 1x10,2x8
Cable Chest Press 3 3x10
DB Chest Press 20 3x10
DB Incline Press 15,20,20 3x10
DB Front Raise 8 3x12
SA Cable Chest Press 2.5,3,3 3x10/10
Incline Chest Press 15,20,20 3x12
Cable Chest Press 3 3x10/10
DB LAT Raise 8,8,10 3x10
SA Cable Chest Press 3.5,3.5,4 3x10/10
SA Tri Extension 2.5,3,3 3x10/10
Seated DB Shoulder Press 15 3x10
DB Front Raise 8 3x10
DB Incline Press 15,20,20 3x10
Seated DB Shoulder Press 15 3x10
SA Cable Chest Press 4 3x10/10
DB Lateral Raise 8 3x10
SA Tri Extension 2.5, 3,3 3x10/10
DB Incline Chest Press 20,25 1z10,2x10
DB Front Raise 5 3x12
Shoulder Press 15 3x10
SA Cable Chest Press 4 3x10/10
SA Tri Extension 2.5,3,3 3x10/10


PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Cable Face Pull 3, 3.5 1 x 20, 2 x 10
Week 2 Cable Pull Down 3, 5 2 x14, 1x10
Week 3 DB Row 10,20 LB 2x12, 1x10
Week 4 Upper Row 4, 5 2x12
Week Face Pull 5 3x10
Week Cable Pull Through 4,5 2x10
DB ROW supported 10,15,15 3x10
SA Lat Prayer 2,2,2 3x10/10
Cable Face Pull 5.5, 6 1x11, 1x10, 1x10
Cable Pull Through 5.5 2x10
DB Chest Supp Row 15,20 1x12, 1x10
Cable Rope Face Pull 5,5.5,6 1x12,1x10,1x10
Cable Pull down 4.5,5.5 1x12, 1x10
Cable Row Pronated 5, 4.5 2x10,1x10
Reverse Fly 2 3x10
Bicep Curl 10,12 LB 1x15,1x10
SA Cable Lat Prayer 3 3x10/10
DB Chest Supp Row 20 3x10
DB Chest Supp Row 20 3x10
Rope Face Pull 5,6,6 3x10
SA Lat Prayer 3 3x10/10
Cable Row Pro 4 3x10/10
Cable Reverse Fly 0* 3x10
SA Lat Prayer 3 3x10/10
Cable Row Pro 4 3x10/10
Chest Supported Row 15,20 LB 1x12,2x10
Cable Rope Face Pull 4,5,6 1x12,1x10,1x10
Cable Lat Pulldown 3.5,4,4.5 1x12,1x10,1x10
Cable Pronated Row 3.5,4.5,5 1x12,1x10,1x10
Cable Reverse Fly 1.5 3x10
SA Lat Prayer 2, 3,3 3x10/10
Cable Row Pronated 3,3.5,3.5 3x10/10
Cable Rope Face Pull 4, 556 3x10
Chest Support Row 20 3x10
Cable Pronated Row 4, 5,5 3x10/10
Cable Reverse Fly 1.5
Chest Support Row 20 3x10
Cable Rope Face Pull 4.5,5.5 1x10,2x10
SA Lat Pull down 3.5,3.5,3 3x10
Chest Support Row 20 3x10
DB Hammer Curl 12,15,20 1x12,1x10,1x6
Cable Tri Pulldown 4 3x12
DB Chest Supported Row 20,25 1x10,2x10
Rope Face Pull 5.5,6 1x10,2x10
SA Cable Pulldown 4.5,5.5 3x10/10
DB Chest Support Row 20 , 25 3x10
Rope Face Pull 5,5.5 3x12
Cable Pull Down 5, 5.5 2x12
Chest Support Row 20,25,25 3x10
Cable Row PRO 3.5,4,4.5 3x10/10
Cable Reverse Fly 1.5 3x10
SA Lat Pull Down 3.5,4,4 3x10
Rope Pulldown 5.5,6.5 1x12, 1x10
SA Cable Row SUP 4, 4.5, 5 3x10/10
Rope Face pull 5,5.5,5.5 3x10
Chest Support Row 20,25,30 3x10
Cable Row PRO 4,4.5,4.5 3x10/10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 5,5,10 2x10, 1x10
Week 2 Reverse Lunge 5 LB 3 x10
Week 3 Reverse Lung 16,18 LB 2x8, 1x8
Week 4 DB RDL 12 3x10
DB RDL 10,15,15 3x10
DB RDL 12,15,15 3x10
Week 5 RDL 15
DB RDL 15,15,20 3x10
Reverse lunge
DB RDL 20,25
DB RDL 20,25,30 1x10,1x10,1x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Hip Thrust 20 LB 3 x 10
Week 2 DB Glute Bridge 10 LB 3 x 10
Week 3 DB Hip Thrust 20, 25 LB 2 x10, 1x10
Week 4 DB Hip Thrust 20, 30, 35 LB 1x20, 1x12,
DB Hip Thrust 25, 30,35 LB 1x10, 1x10
Reverse Lunge 10 LB 3x10
DB Thrust 25,30,35 1x18,1x18,1x15
Reverse Lunge 10
DB Glute Bridge 30,35 1x10,2x10
BB Hip Thrust 65,75 1x10,2x10
BB Hip Thrust 95 3x10


Hammer Curl 15 LBS 3x10
Hammer Curl 15 LBS 3x10
SA Bicep Curl 12LBS 3x15/15
Hammer Curl 15 LBS 3x12
SA Bicep Curl
Hammer Curl 20 ,12 1x7,1x7

DB Deadbugs 12LBS

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