Pavit Grewal

NOV 15TH - DEC 15TH - BLK (B)

🟧 DAY 1 – HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Prone Angels + Cat-Cow x10/10
Groin Rockers + T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Frog Pumps + Glute Bridge x12/12
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Thrust)
DB or BB RDL x10
Single-Leg Staggered Hip Thrust x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Row)
DB Incline Press (Wide Grip) x10
DB Chest-Supported Rows x10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Banded KB Swings (Band on Rack + Hips) 40s
Hamstring Walkouts 40s
Push-Ups (3s Eccentric) 40s
1:00 rest – 3 Sets

Anaerobic Push (Optional Finisher)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Standing Hip CARS + Circles x10/10 (Both Directions)
Rack-Supported Deep Squat Hold 30s–1min
Lunge Complex x3/3
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet or BB Back Squat x10
Split-Stance SA DB Row (Bench Supported) x10/10
DB Glute Bridge ISO Hold 40s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Unilateral + Pull)
Bulgarian Split Squat (BSS) x8/8
Banded-Assisted Pull-Ups x6–8
1:00 rest – 3 Sets

Block 4 – Accessory / Core Stability Circuit
DB Forward–Reverse Lunge x8/8
Band Pull Complex (Pro + Sup + External Rotations) x8/8/8
Low Plank (Weighted Option) – Max Hold
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 DAY 3 – FULL BODY H.I.I.T. + CORE
(Week 1 + 3)

Block 1 – Warm-Up / Mobility
5-Minute Aerobic Warm-Up (Any Machine)
Cat + Cow x10
Groin Rockers + T-Rotation x10/10
Banded Deadbugs x10/10
Single-Leg / Double Glute Bridge x10/10/10
1 Set

Block 2 – HIIT Circuit 1
300m Row Sprint
DB or BB RDL 40s
DB or BB Push Press 40s
1:30 rest – 3 Sets

Block 3 – HIIT Circuit 2
DB (Front Load) Reverse Lunges 40s
DB Alternating Bent Row 40s
DB Plank Pull-Throughs 40s
1:30 rest – 3 Sets

Block 4 – Core AMRAP (5 Minutes)
10 Leg Raises
10 Reverse Crunches
10/10 Plank Ups
Work continuously for 5 minutes — rest only as needed.


🟧 DAY 1 – HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
Child’s Pose Walks x5/5
Lying Knee-to-Chest Stretch w/ Rotation x6/6
Half-Kneeling T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridge + Clamshells x10/10/10
Deadlift Warm-Up (Trap Bar or BB) x10
1 Set

Block 3 – Primary Strength (Hinge + Press)
Deadlift (Trap Bar or BB) x10
DB Push Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Glute + Hinge Focus)
DB Bridge or Hip Thrust x10
DB Single-Leg RDL (Rack Supported Option) x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Upper Body Integration
Push-Ups x10
Single-Leg Hamstring Curl x10/10
Double Band Pec Fly x12
1:00 rest – 3 Sets

Anaerobic Push (Optional Finisher)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Prone Angels x10 + Scap Pumps (YTW) x10 at Each
Hip 90/90s w/ Forward Fold x6/6
Single-Leg Step-Up x5/5
Rack-Supported Deep Squat Hold 30s–1min
1 Set

Block 2 – Primary Strength (Unilateral + Pull)
DB Single-Leg Step-Up x8/8
DB Chest-Supported Rows x10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Squat + Vertical Pull)
Goblet or BB Back Squat (3s ISO Each Rep) x10
Kneeling Single-Arm Lat Prayer x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Power
Plate Reverse Lunge w/ Rotation x10/10
Band Pull Complex (Pro + Sup + External Rotation) x8/8/8
Speed Squat x12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 DAY 3 – FULL BODY H.I.I.T. + CORE
(Week 2 + 4)

Block 1 – Warm-Up / Mobility
5-Minute Aerobic Warm-Up (Any Machine)
Standing Shoulder CARS x5/5
Standing Hip CARS x5/5 + Circles x5/5
Paloff Press x10/10
Banded Crab Walks x12/12
1 Set

Block 2 – HIIT Circuit 1
Goblet or BB Back Squat 40s
Walk-Out Push-Ups x10
20-Cal Airbike
1:30 rest – 3 Sets

Block 3 – HIIT Circuit 2
TRX Row (Supinated Grip) 40s
KB Swings 40s
KB Upright Row 40s
1:30 rest – 3 Sets

Block 4 – Core AMRAP (5 Minutes)
10 KB Drags (10/10)
10 Kneeling KB Halos (10/10)
20 Bicycle Crunches (20/20)
Work continuously for 5 minutes — rest only as needed.