Nadia Piasentin

Block A

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
BSS 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
BSS 4×5 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



Day 1 – Heavy Legs (Strength + Glutes)
Barbell Back Squat – 5 x 4–6
Romanian Deadlift – 4 x 6–8
Barbell Hip Thrust – 4 x 8–10
Walking Lunges – 3 x 12 each leg
Standing Calf Raises – 4 x 12–15
Core: Weighted Dead Bugs 3 x 12 | Weighted Plank 3 x 45 sec

Day 2 – Back + Arms
Lat Pulldown – 4 x 8–10
Single Arm DB Row – 4 x 8 each
Seated Cable Row – 3 x 10–12
Face Pulls – 3 x 12–15
Hammer Curls + Cable Curls – 3 sets
Core: Knee Raises hanging 3 x 12 | Woodchoppers 3 x 10 each

Day 3 – BOOTY FOCUS (Glute Isolation + Burnout)
Hip Thrust (Heavy) – 5 x 8
B-Stance RDL – 3 x 10 each
Cable Kickbacks – 3 x 12 each
Frog Pumps – 3 x 20
Banded/DB Glute Bridge Hold – 3 x 30 sec
Core: BOSU Crunch w. weights 3 x 15 | Plank 3 x 45 sec

Day 4 – Heavy Legs (Unilateral + Athletic)
Bulgarian Split Squat – 4 x 8 each
Front Squat – 4 x 6–8
Step-Ups – 3 x 10 each
BOSU Squats – 3 x 12
Jump Squats – 3 x 8
Core: Ball In and Out or ball Plank 3 x 45 sec | Russian Twists 3 x 20

Day 5 – Chest + Arms
DB Bench Press – 4 x 6–8
Incline DB Press – 4 x 8–10
Cable Fly – 3 x 12
Overhead Tricep Ext + Pushdowns – 3 sets
Push-Ups + Lateral Raises – finisher
Core: Weighted Sit-Ups 3 x 15 | Shoulder Taps 3 x 20

Day 1 – Heavy Glutes
1 Barbell Hip Thrust – 5 x 5
2 Glute-Biased Back Squat – 4 x 6
3 Romanian Deadlift – 4 x 8
4 Cable Pull-Through – 3 x 12
5 Back Extensions – 3 x 12
6 Finisher: Frog Pumps + Glute Hold

Day 2 – Back + Arms + Core
1 Lat Pulldown – 4 x 8–10
2 Single Arm Row – 4 x 8
3 Cable Row – 3 x 10–12
4 Face Pulls – 3 x 12–15
5 Curls Superset – 3 sets
6 Core: Ball Knee Tucks + Dead Bugs

Day 3 – Glute Isolation
1 Hip Thrust – 4 x 10
2 B-Stance RDL – 3 x 12
3 Cable Kickbacks – 4 x 12
4 Stability Ball Hamstring Curls – 3 x 15
5 Pilates Ball Glute Bridges – 3 x 15
6 Burnout: Frog Pumps + Pulses

Day 4 – Lower Body Glute Bias
1 Bulgarian Split Squats – 4 X 8
2 Step-Ups – 3 x 10
3 Front Squat – 3 x 6–8
4 Single Leg Glute Bridge – 3 x 12
5 Jump Squats – 3 x 8