Alan O'Rourke

🟧 DAY 1 – SQUAT FOCUS

Exercise | Sets x Reps | Notes
Barbell Back Squat | 4×5 | Moderate load, focus on control, depth, and tension
Incline Dumbbell Press | 4×8 | Smooth tempo, full range, stable shoulders
Seated Cable Row | 3×10 | Neutral spine, squeeze shoulder blades at top
DB Romanian Deadlift | 3×10 | Posterior chain control, soft knees
Side Plank | 3×30 s/side | Core stability, bracing for squats

🟧 DAY 2 – BENCH FOCUS

Exercise | Sets x Reps | Notes
Bench Press (Paused) | 4×4 | 1-sec pause on chest, steady bar path
Trap-Bar Deadlift | 4×5 | Neutral grip, upright posture
Front-Foot Elevated Split Squat | 3×8/leg | Quad + glute balance
DB Shoulder Press (Seated) | 3×10 | Vertical press stability
Cable Crunch | 3×12–15 | Controlled tempo, exhale on crunch

🟧 DAY 3 – DEADLIFT FOCUS

Exercise | Sets x Reps | Notes
Barbell Deadlift (Conventional or Sumo) | 4×3 | Focus on setup, bracing, and bar speed
DB Floor Press | 4×8 | Controlled tempo, triceps finish
Goblet Squat (Heels Elevated) | 3×10 | Quad and core emphasis
Lat Pulldown or Assisted Pull-Up | 3×10 | Controlled eccentric, full stretch
Back Extension or Reverse Hyper | 3×12–15 | Posterior chain finisher