Week 2: Groove the pattern

Day 1 — Squat Focus

Lower body / Squat

Warm-up

→5 min light cardio (row, bike, or brisk walk)
→Hip circles x10 each side
→Leg swings x10 each direction
→Cat–cow x10
→World's greatest stretch x5/side
→Bodyweight squats 2x10
→Goblet squat 2x8 (light)
→Empty bar squat 2x8 (pause at bottom)
→Ramp-up sets: 50% x5, 70% x3, 85% x1

Tech Tip

Knees track over toes, not collapsing in. Spread the floor with your feet.

Main Lift

Exercise

Sets

Reps

Effort (RPE)

Back Squat

Sets

Reps

Effort

RPE 6.5 (~67%)

↳ Pause 1s in the hole on warm-up sets

Accessories

Exercise

Sets

Reps

Effort

Romanian Deadlift

Sets

Reps

Effort

RPE 7

Walking Lunge

Sets

Reps

10/leg

Effort

RPE 7

Plank

Sets

Reps

45s hold

Effort

Hard but controlled

Cool-down

→5 min easy walk
→Couch stretch 60s/side
→Doorway pec stretch 60s/side
→Child's pose 60s
→Box breathing: 4-4-4-4 x10 rounds

Day 2 — Bench Focus

Upper body / Bench Press

Warm-up

→5 min light cardio (row, bike, or brisk walk)
→Hip circles x10 each side
→Leg swings x10 each direction
→Cat–cow x10
→World's greatest stretch x5/side
→Band pull-aparts 2x15
→Scap push-ups 2x10
→Empty bar bench 2x8 (slow tempo)
→Ramp-up sets: 50% x5, 70% x3, 85% x1

Tech Tip

Bar touches your lower chest / sternum, not your neck. Elbows ~70° from torso.

Main Lift

Exercise

Sets

Reps

Effort (RPE)

Barbell Bench Press

Sets

Reps

Effort

RPE 6.5 (~67%)

↳ Pause 1s on chest each rep

Accessories

Exercise

Sets

Reps

Effort

Bent-over Barbell Row

Sets

Reps

Effort

RPE 7

Overhead Press

Sets

Reps

Effort

RPE 7

Push-ups

Sets

Reps

AMRAP

Effort

Stop 2 reps shy of failure

Cool-down

→5 min easy walk
→Couch stretch 60s/side
→Doorway pec stretch 60s/side
→Child's pose 60s
→Box breathing: 4-4-4-4 x10 rounds

Day 3 — Deadlift Focus

Posterior chain / Deadlift

Warm-up

→5 min light cardio (row, bike, or brisk walk)
→Hip circles x10 each side
→Leg swings x10 each direction
→Cat–cow x10
→World's greatest stretch x5/side
→Glute bridges 2x12
→Romanian deadlift with empty bar 2x8
→Deadlift from floor: 50% x5, 70% x3, 85% x1

Tech Tip

Take the slack out of the bar before you pull — hear the 'click'.

Main Lift

Exercise

Sets

Reps

Effort (RPE)

Conventional Deadlift

Sets

Reps

Effort

RPE 6.5 (~67%)

↳ Reset every rep — no touch-and-go

Accessories

Exercise

Sets

Reps

Effort

Front Squat

Sets

Reps

Effort

RPE 7

Pull-ups (or Lat Pulldown)

Sets

Reps

6-8

Effort

RPE 8

Hanging Knee Raise

Sets

Reps

Effort

Controlled

Cool-down

→5 min easy walk
→Couch stretch 60s/side
→Doorway pec stretch 60s/side
→Child's pose 60s
→Box breathing: 4-4-4-4 x10 rounds