Kat Lafferty
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
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 - A PUSH + PULL FOCSUED
🟪 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
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