Sarb Thouli

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs (Booty Band) x10/10
Banded Glute Bridge x20
Foam Roller RDL Warm-Up x10
1 Set

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

Block 4 – Secondary Strength (Press Focus)
DB Squeeze Press x10
Glute Bridge March x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
DB Glute Bridge x10
BB Push Up x10
2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip CARS + Swings x10/10
Rack Supported Deep Squat x10
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Clamshells x10/10
Band Paloff Press x10/10
1 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Front Squat x10
Cable Row (Supinated) x10
Rack Supported Split Squat
1:00 rest – 3 Sets

Block 4 –
Goblet Squat x10
Cable Pronated Row x10/10
DB Farmer’s March x10/10
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
BB Scap Push Ups x10
Seated Figure-4 Hip Stretch 30s/30s
Standing Hip CARS + Swings x5/5/5/5
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Clamshells x10/10
Banded Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
DB Hip Thrust (3s ISO each rep) x10
Banded Staggered SL RDL x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
DB Seated Shoulder Press x10
SA Cable External Rotation x10/10
1:00 rest – 3 Sets

Block 5 –
DB Glute Bridge x10
DB Front Raises x10/10
30s rest – 2 Sets

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Front Squat 15 3x10
Rack Assist SS 12,15,15 3x10/10
Goblet Squat 18 3x10
Front Squat 15 3x10
Goblet Squat 20 3x10
Rack Assist SS 15 3x10/10
Goblet Squat 18,20,25 3x10
Front Squat 15 3x10
Goblet Squat 20,25,25 3x10
Front Squat 20 3x10
Goblet Squat 25,25,30 3x10


PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Dumbbell Shoulder Press 10,12 2x10,1x10
Shoulder Press 12 3x10
Incline Chest Press 15 3x10
Shoulder Press 12,12,15 3x10
Front Raises 8 2x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Cable Row SUP 3,3.5,3.5 3x10/10
Cable Row SUP 3.5,3.5,4 3x10/10
Cable Row PRO 3.5,4,4 3x10/10
Cable Row PRO 4,4,4.5 3x10/10
Cable Row SUP 3.5,4,4.5 3x10/10
Cable Row SUP 4,4.5,5 3x10/10
Cable Row PRO 4,4,4.5 3x10/10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Banded SL RDL 12,15 1x10,2x10
SL RDL 15,20 1x10,2x10
DB RDL 20 3x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Hip Thrust 15,20 1x10,2x10
DB Glute Bridge 20 2x10
DB Hip Thrust 20,25 1x10,2x10
DB Glute Bridge 25,30 2x10
DB Glute Bridge 30,35,35 3x10

DB Farmers March 25 3x10/10
DB Farmers March 30 3x10/10