Erin Thompson

DAY 1 – SQUAT EMPHASIS / VOLUME BENCH. ( BLK A) 4 Weeks

BLOCK 1 – Main Lift
Back Squat (Top Set + Back-Offs) – 1×3 @ RPE 8, then 3×5 @ 80%
Heavy focus on tight bracing and depth
Rest 2–4 min between sets

BLOCK 2 – Pressing Volume
Bench Press (Volume) – 5×5 @ 70–75%
Focus on consistent bar path and endurance
Rest 2–3 min between sets

BLOCK 3 – Secondary Pull
Paused Deadlift – 3×4
Pause just below the knee, reinforce positioning and control
Rest 2–3 min between sets

BLOCK 4 – Accessory Work
Walking Lunge – 3×10/leg
Quad and glute accessory movement
Rest 90 sec between sets



DAY 2 – BENCH EMPHASIS / SECONDARY SQUAT

BLOCK 1 – Main Lift
Bench Press (Top Set + Back-Offs) – 1×2 @ RPE 8, then 3×4 @ 80%
Focus on tight setup, pause, and consistent drive off the chest
Rest 2–4 min between sets

BLOCK 2 – Secondary Squat
Front Squat or High-Bar Squat – 3×6
Maintain upright posture, engage quads throughout
Rest 2–3 min between sets

BLOCK 3 – Upper Back Strength
Barbell Row or Chest-Supported Row – 4×8
Develop upper-back power for pressing balance
Rest 90 sec–2 min between sets

BLOCK 4 – Shoulder Strength
Overhead Press (Strict or Push Press) – 3×6–8
Focus on full lockout and controlled lowering
Rest 90 sec–2 min between sets



DAY 3 – DEADLIFT EMPHASIS / POWER BENCH

BLOCK 1 – Main Lift
Deadlift (Top Set + Back-Offs) – 1×2 @ RPE 8, then 3×4 @ 80%
Emphasize leg drive and speed off the floor
Rest 3–5 min between sets

BLOCK 2 – Dynamic Bench
Speed Bench or Close-Grip Bench – 6×3 @ 60%
Explosive press with full control and tight setup
Rest 90 sec between sets

BLOCK 3 – Squat Accessory
Paused Squat – 3×3
2-second pause in the hole, build control and confidence under load
Rest 2–3 min between sets

BLOCK 4 – Upper Back Accessory
Lat Pulldown or Weighted Pull-Ups – 4×8
Drive elbows down and engage lats fully
Rest 90 sec–2 min between sets


NOV 15TH - DEC 15TH


🟧 DAY 1 – SQUAT EMPHASIS / VOLUME PRESS

Block 1 – Main Lifts
Safety Bar Squat (Top Set + Back-Offs)
1×3 @ RPE 8, then 3×5 @ 80 %
Focus on upper-back tension + upright drive

DB Floor Press (Volume)
5×5 @ 70–75 %
Controlled eccentric, elbows tucked

Block 2 – Secondary Strength
Deficit RDL (2-inch platform) 3×6
Hamstring tension, mid-foot balance

DB Bulgarian Split Squat 3×10 / leg
Long stride, deep hip flexion

Block 3 – Accessories / Core
Cable Chest Fly 3×12–15
Hanging Knee Raises 3×12
Weighted Plank Hold 3×30 s

🟧 DAY 2 – BENCH EMPHASIS / SECONDARY SQUAT

Block 1 – Main Lifts
Incline Barbell Press (Top Set + Back-Offs)
1×3 @ RPE 8, then 3×5 @ 80 %
Full range, pause each rep on chest

Front-Loaded Zercher Squat 3×6
Upright torso, core tension

Block 2 – Secondary Strength
Seal Row 4×8
Elbows out, retract fully at top

DB Push Press 3×6–8
Explosive drive from legs

Block 3 – Accessories / Core
Cable Lateral Raise 3×15
Hanging Leg Raise or V-Up 3×12–15

🟧 DAY 3 – DEADLIFT EMPHASIS / POWER PRESS

Block 1 – Main Lifts
Trap-Bar Deadlift (Top Set + Back-Offs)
1×2 @ RPE 8, then 3×4 @ 80 %
Neutral spine, strong lockout

Close-Grip Speed Bench
6×3 @ 60 %
Explosive concentric, strict pause

Block 2 – Secondary Strength
Paused Front Squat 3×3
2-s pause in the hole, posture control

Chest-Supported DB Row 4×10
Squeeze at top

Block 3 – Accessories / Posterior Chain
Glute-Ham Raise or Nordic Curl 3×10
Cable Face Pull 3×15
Back Extension (weighted) 3×12–15