Lindsey Smart

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

BLOCK 5 – Core
Ab Wheel Rollouts or Cable Crunch – 3×12–15
Core control and stability under load
Rest 60 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

BLOCK 5 – Core
Hanging Leg Raises or Toes-to-Bar – 3×10–12
Controlled tempo, avoid swinging
Rest 60 sec 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

BLOCK 5 – Posterior Chain / Core
Back Extension or Reverse Hyper – 3×12–15
Controlled tempo, squeeze glutes at top
Rest 60–90 sec between sets