Alan O'Rourke
Day 1 – Squat Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
90/90 Hip Rotations 1×6/side Slow, controlled, stay tall
Ankle Rockers 1×10/side Improve squat depth
Goblet Squat Hold 1×30s Sit deep, elbows push knees out
Banded Glute Walks 1×10/10 Activate glutes for squat stability
Main Lifts
Exercise Sets x Reps Notes
Back Squat 4×5 Moderate load, focus on depth + control
Bench Press 4×5 Slightly lighter than max effort, focus on bar path
Barbell Row 3×8 Neutral spine, squeeze at top
DB Romanian Deadlift 3×10 Posterior chain work
Plank (Weighted or Bodyweight) 3×30–45s Core stability for squat & pull support
Day 2 – Bench Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
Band or Dowel Flossing 1×12 Open chest and shoulders
Scap Push-Ups 1×10 Activate pressing support muscles
Half-Kneeling T-Spine Rotation 1×6/side Improve thoracic extension
Incline Push-Up Hold 1×20s Prep shoulders and trunk
Main Lifts
Exercise Sets x Reps Notes
Bench Press (Paused) 4×4 1-second pause on chest
Deadlift 4×5 Smooth pull, maintain brace
Front Squat or Goblet Squat 3×8 Lighter, more upright to build quads/core
DB Shoulder Press 3×10 Strengthen shoulders for pressing
Hanging Leg Raises 3×10–12 Controlled tempo
Day 3 – Deadlift Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
Cat + Cow 1×8 Segment spine, find neutral
Banded Hamstring Floss 1×10/side Improve hinge mechanics
Hip Hinge Drill (PVC or Hands-on Hips) 1×10 Reinforce deadlift pattern
Glute Bridge Hold 1×30s Activate posterior chain
Main Lifts
Exercise Sets x Reps Notes
Deadlift (Conventional or Sumo) 4×3 Slightly heavier, technique first
Overhead Press (Barbell) 4×6 Strict form, full lockout
Bulgarian Split Squat 3×10/leg Balance & leg strength
Lat Pulldown or Pull-Up 3×8–10 Upper back development
Back Extension or GHR 3×12–15 Posterior chain finish
BLOCK - B
Day 1 – Squat Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
Banded Hip Opener (front-to-back) 1×8/side Open hip flexors for squat depth
Cossack Squat (assisted if needed) 1×6/side Lateral hip mobility
Ankle Dorsiflexion Pulses 1×10/side Prep ankles for depth
Tempo Goblet Squat (3–2–1) 1×6 Reinforce squat position
Main Lifts
Exercise Sets x Reps Notes
Front Squat 4×4 Upright torso, quad emphasis
Close-Grip Bench Press 4×6 Tricep focus, controlled descent
Chest-Supported DB Row 3×10 Upper-back strength for squat stability
Barbell Hip Thrust 3×8 Glute drive for squat carryover
Side Plank 3×30s/side Lateral core stability
Day 2 – Bench Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
Banded or Dowel Flossing 1×20s Open chest before pressing
Wall Slides 1×10 Scapular upward rotation
Half-Kneeling T-Spine Extension 1×8 Improve pressing position
Tempo Push-Ups (slow lower) 1×8 Warm pressing pattern
Main Lifts
Exercise Sets x Reps Notes
Incline Barbell Bench Press 4×5 Upper chest + shoulder strength
Paused Romanian Deadlift 4×6 Posterior chain + control
DB Floor Press 3×10 Reduce shoulder strain
Single-Arm DB Row 3×10/side Anti-rotation + back support
Ab Wheel Rollout or Stability Ball Rollout 3×8–10 Anti-extension core
Day 3 – Deadlift Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
World’s Greatest Stretch 1×5/side Full hip + T-spine prep
Banded Hamstring Floss 1×10/side Improve hinge range
Hip Airplanes (assisted) 1×5/side Hip control for pulling
KB Deadlift Patterning 1×8 Groove hinge mechanics
Main Lifts
Exercise Sets x Reps Notes
Trap bar or BB Deadlift 4×4 Increased range, technique priority
Push Press 4×5 Power through shoulders
Reverse Lunge (DB or Barbell) 3×8/leg Single-leg strength
Neutral-Grip Pull-Ups or Pulldown 3×8–10 Upper-back balance
Back Extension (tempo 2–1–2) 3×12 Posterior chain endurance
BLOCK C
Day 1 – Squat Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
Banded Hip Opener (side-to-side) 1×8/side Open hips in frontal plane
Assisted Lateral Squat 1×6/side Controlled depth side-to-side
Heels-Elevated Ankle Rocks 1×10/side Improve ankle range for squat
Tempo DB Goblet Squat (3–1–2) 1×6 Upright posture + control
Main Lifts
Exercise Sets x Reps Notes
Back Squat (High Bar) 4×5 Quad focus, stable torso
Neutral-Grip DB Bench Press 4×6 Shoulder-friendly pressing
Seal Row (or Chest-Supported ) 3×10 Upper-back strength
DB Romanian Deadlift 3×8 Posterior chain support
Dead Bug (controlled) 3×10/side Core control + stability
Day 2 – Bench Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
Band / Dowel Flossing 1×20s Open chest + shoulders
Scap Push-Ups 1×10 Activate serratus
Quadruped T-Spine Rotation 1×8/side Improve rotation
Incline Push-Ups (slow tempo) 1×8 Groove pressing pattern
Main Lifts
Exercise Sets x Reps Notes
Flat Barbell Bench Press (paused) 4×5 Control + power off chest
Trap Bar Deadlift (light/moderate) 4×6 Beginner-friendly hinge
Incline DB Press 3×10 Upper chest volume
Cable or Band Row (neutral grip) 3×10 Mid-back strength
Stability Ball Dead Bug or Stir-the-Pot 3×10 Core stability
Day 3 – Deadlift Focus
Mobility Warm-Up
Exercise Sets x Reps Notes
Walking Lunge + Rotation 1×5/side Hip + T-spine prep
Banded Good Morning 1×10 Activate hinge pattern
Single-Leg RDL Reach (bodyweight) 1×6/side Balance + control
KB Sumo Deadlift 1×8 Groove pulling position
Main Lifts
Exercise Sets x Reps Notes
Sumo Deadlift 4×4 New stance, inner thigh + glutes
DB Shoulder Press ( Narrow grip) 4×6 Controlled upper strength
Step-Ups (DB) 3×8/leg Single-leg strength
Lat Pulldown (wide or neutral) 3×8–10 Upper-back support
Glute Bridge March 3×12 Hip stability + endurance
🟩 HINGING AND PRESSING
Week 1 + 3
Block 1 – Mobility Prep
Cat + Camel (controlled 3-1-3 tempo) 10
World’s Greatest Stretch w/ Reach 5/5
1 Set
Block 2 – Core / Glute Activation
DB Deadbug w/ SA Press 10/10
Banded Glute Bridge w/ Abduction at Top 20
Good Morning w/ Dowel (3-second eccentric) 10
1 Set
Block 3 –
BB RDL (2-second pause at mid-shin) 10
SL step down 10/10
30 s rest – 3 Sets
Block 4 – Horizontal Push / Pull
DB Floor Press (3-second eccentric) 8
Chest-Supported Row (pause at top) 10
30 s rest – 3 Sets
Block 5 – Core / Posterior Chain
Deficit Push-Up on DBs (controlled) 8-10
DB/ BB Hip Thrust 8-10
30 s rest – 3 Sets
Anaerobic Finisher
🟦 SQUATTING AND PULLING
Week 1 + 3
Block 1 – Warm Up / Mobility
Seated Figure-4 Hip Stretch 30 s/30 s
Banded Shoulder Floss w/ Pause 10
Heels-Elevated Deep Goblet Squat (3 s eccentric) 8
1 Set
Block 2
Back Squat (controlled 3-1-1 tempo) 8
Half-Kneeling SA Lat Pulldown (slow eccentric) 10/10
1:00 rest – 3 Sets
Block 3
TRX Row (Feet Elevated, 2-s hold at top) 10
DB Bulgarian Split Squat (1½-rep) 8/8
1:00 rest – 3 Sets
Block 4
Band Pull Complex (Pro + Sup + Ext Rot) 8/8/8
Heels-Elevated Goblet Squat Pulse (bottom range) 12
1:00 rest – 3 Sets
“Gun Show” Finisher
🟩 ADVANCED — CHEST + TRICEPS
WORKOUT 1
Block 1 – Mobility + Activation
• Side Lying Thoracic Rotations – 10/10
• Banded / Dowel Shoulder Flossing – 12
• Explosive Incline Scap Push-Ups – 8
1 Set
Block 2 – Primary Chest Strength (Tempo + Pause)
• Barbell Bench Press – 5–6
(3 second lower + 1 second pause on chest)
• Heavy Face Pull – 10
1:30 rest × 4 Sets
Block 3 – Mechanical Chest Drop Set
• DB Squeeze Press – 8
→ Immediately into Flat DB Press – 6
→ Immediately into Push-Ups – AMRAP
1:30 rest × 3 Sets
(No rest between movements)
Block 4 – Push Capacity Contrast
• Decline Push-Ups – 8
• Bench or Parallel Bar Dips – 6–8 (weighted if strong)
45s rest × 3 Sets
Block 5 – Triceps Overload Finish
• DB Skull Crushers – 8
(last rep 10s eccentric)
• Close Grip Cable Press – 12
• Diamond Push-Ups – AMRAP
1:00 rest × 2–3 Sets
🟩 ADVANCED — CHEST + TRICEPS
WORKOUT B
Block 1 – Mobility + Activation
• Banded Shoulder Flossing – 12
• Bear Plank Shoulder Taps – 10/10
• TRX Pec Stretch – 30s
1 Set
Block 2 – Primary Chest Strength (Unilateral Stability)
• DB Chest Press (neutral grip) – 6–8 heavy
• Tall Kneeling Band Pulldown – 12
1:30 rest × 4 Sets
On last set: Drop weight 20% → AMRAP
Block 3 – Unilateral Power + Control
• Split Stance Cable Chest Press – 8/8 heavy
• Bench Supported DB Kickbacks – 10/10
1:00 rest × 3 Sets
Last set = 2 second squeeze each rep
Block 4 – Stability Challenge
• Tempo Push-Ups (3 sec lower + 1 sec pause) – 6–8
• Hollow Body Hold – 40s
45s rest × 3 Sets
Block 5 – Tricep Density Finish
• Single Arm Cable Pressdown – 12/12
• Slow Bench Dips – 8–10
• Overhead Rope Extension – 12
Minimal rest × 2–3 Rounds
🟦 ADVANCED — BACK + BICEPS
Week 1 + 3
Block 1 – Mobility + Activation
• Dead Hang with Scap Pulls – 8
• Banded Straight Arm Pulldown – 15
• Thoracic Extension on Bench – 10
1 Set
Block 2 – Primary Pull (Heavy Horizontal Strength)
• Barbell Bent Over Row – 5–6
(2 second squeeze at top)
• Heavy Cable Face Pull – 10
1:30 rest × 4 Sets
Block 3 – Vertical Pull + Core Control
• Weighted Pull-Ups or Heavy Neutral Grip Lat Pulldown – 6–8
• Hollow Body Hold w/ band pullover - 10
1:30 rest × 3–4 Sets
Block 4 – Pull Capacity Contrast
• Feet Elevated Chin ups - 6
• Heavy Farmer Carry – 1min
45s rest × 3 Sets
Block 5 – Biceps Mechanical Drop Set
• Barbell Curl – 8
→ Immediately into DB Alternating Curl – 8/8
→ Immediately into Hammer Curl – AMRAP
1:00 rest × 2–3 Sets
🟦 ADVANCED — BACK + BICEPS
Week 2 + 4
Block 1 – Mobility + Activation
• Wall Slides – 12
• Scap Pull-Up Holds – 20s
• Banded External Rotation – 12
1 Set
Block 2 – Primary Pull (Cluster Loading)
• Wide Grip Seated Cable Row – 4 + 4 + 4
(15s intra-set rest = 1 cluster)
• Face Pull to Overhead Press – 10
1:30 rest × 3–4 Sets
Block 3 – Unilateral Strength + Anti-Rotation
• Single Arm Landmine Row – 6–8/side heavy
• Dead Bug with Heavy Band Pulldown – 10/10
1:30 rest × 3 Sets
Block 4 – Pull Density
• Reverse Grip Lat Pulldown – 10
• Bear Crawl Drag (plate or DB) – 30s
Minimal rest × 3 Rounds
Block 5 – Biceps Density Finisher
• DB Supinated curl - 10
(3 second lower)
• Cable Single Arm Curl – 12/12
• Chin-Up Hold (top position) – 20s
1:00 rest × 2–3 Sets