Harpaul
Block A (Do this for all of August)
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
A1 Back Squat 4×5 Heavy load, focus on depth + control
A2 Box Jump 4x4 Pause between reps
B1 SL RDL 3x8/s
B2 Pallof Press 3x8/s
C1 Bench Press 3×8 Slightly lighter than max effort, focus on bar path
C2 Hinged Pronated Row 3x8
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
A1 Bench Press 4×5
A2 Hinge Med Ball Chest Press Plyo 4x4
B1 Trap Bar Deadlift 3×8 Smooth pull, maintain brace
B2 Pot Stirs 3x10 per direction
C1 Zercher Squat 3x8 Lighter, more upright to build quads/core
C2 SA DB Shoulder Press 3×8/s
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
A1 Trap Bar Deadlift 4×5
A2 Broad Jump 4x4 pause between reps
B1 SA Overhead Press 3×6/s Strict form, full lockout
B2 Bird Dog Crunch 3x10/s
C1 Bulgarian Split Squat 3×8/s Balance & leg strength
C2 HK SA Lat Pulldown or Pull-Up 3×8/s
C3 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
Deficit 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
🟪 UPPER — PUSH (Advanced)
Week 1 + 3
Block 1 – Mobility + Activation
• Banded Shoulder CARs – 5/5 ( Band on rack and shoulder)
• Half-Kneeling T-Spine Rotation - 8/8
• Scap Push-Ups – 10
1 Set
Block 2 – Primary Strength (Horizontal Push)
• DB Bench Press (2–3s eccentric) – 6–8
• SA Band Row (split stance) – 8/8
1:30 rest × 4 Sets (1 warm-up + 3 working)
Block 3 – Vertical Push + Anti-Extension
• Standing SA DB Shoulder Press – 8/8
• Hallow Hold w/ Band Pulldown – 10
1:00 rest × 3 Sets
Block 4 – Push Capacity + Scap Control
• Deficit Push-Ups – 30–40s
• TRX Y Press – 10
30s rest × 3 Sets
Block 5 – Triceps + Delts
• SA Cable Tricep Extension – 10/10
• DB Lateral Raise – 12
1:00 rest × 3 Sets
🟦 UPPER — PULL (Advanced)
Week 2 + 4
Block 1 – Mobility + Activation
• Hanging Scap Pulls – 8–10
• Prone Y-T-W Raises – 5/5/5
• Half-Kneeling Windmills – 6/6
1 Set
Block 2 – Primary Strength (Vertical Pull)
• Pull-Ups or Weighted Pull-Ups – 5–8
• Prone Scap Hold (Y or T) – 20s
1:30 rest × 4 Sets (1 warm-up + 3 working)
Block 3 – Horizontal Pull + Core Rotation Control
• SA DB Row (bench-supported) – 8/8
• Half-Kneeling Cable Chop – 10/10
1:00 rest × 3 Sets
Block 4 – Pull Capacity
• TRX Rows (feet elevated) – 30–40s
• SA Straight-Arm Cable Pulldown – 12
30s rest × 3 Sets
Block 5 – Arms + Posterior Shoulder
• Incline DB Curl – 10
• Reverse Pec or DB Reverse Fly – 12
1:00 rest × 3 Sets