Matt Lindsey

🟦 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

Anaerobic Finisher

🟪 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

🟩 Legs
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
Banded Glute Bridges (3 s ISO each rep) x10
Banded Clamshells x10/10
RDL Warm-Up x10
1 Set

Block 3 –
DB RDL x10
DB Goblet Squat x10
1:00 rest – 3 Sets

Block 4 –
DB Front Squat x10
DB Glute Bridge x12
1:00 rest – 3 Sets

Block 5 –
Rack Assisted Split Squat x8/8
Low Plank 30–40 s
Band Paloff Press x10/10
1:00 rest – 2 Sets

Anaerobic Push Finisher



PROGRESS TRACKING

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


PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
1 Cable Chest Press 3,3.5,3.5 3x10
DB Chest Press 15,20,20 3x10
DB Chest Flys 12,15 2x10


PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Chest Supported Row 15,20,25 1x10,1x10,1x10
Rope Face Pulls 4.5,5,5.5 1x10,1x10,1x10,
SA Cable Pulldown 6,7.5,8 1x10,1x10,1x10
SA Cable Pronated row 3.5,5,5.5 1x10,1x10,1x10
DB Hammer Curl 15,20 1x10,2x10
Cable Reverse Fly 2,2.5 1x10,2x10
DB Bicep Curl 15,20 1x10,2x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
1 DB RDL 15,15,20 3x10


THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
1 DB Glute Bridge 20,25 3x10