Sarah Mcclure
🟥 DAY 1 – SQUAT FOCUS
Exercise Sets × 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
Exercise Sets × 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, upright position 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
Exercise Sets × 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 finisher
NOV 15TH - DEC 16TH - BLK (B)
🟧 DAY 1 – SQUAT FOCUS
Exercise | Sets x Reps | Notes
Barbell Back Squat | 4×5 | Moderate load, focus on control, depth, and tension
Incline Dumbbell Press | 4×8 | Smooth tempo, full range, stable shoulders
Seated Cable Row | 3×10 | Neutral spine, squeeze shoulder blades at top
DB Romanian Deadlift | 3×10 | Posterior chain control, soft knees
Side Plank | 3×30 s/side | Core stability, bracing for squats
🟧 DAY 2 – BENCH FOCUS
Exercise | Sets x Reps | Notes
Bench Press (Paused) | 4×4 | 1-sec pause on chest, steady bar path
Trap-Bar Deadlift | 4×5 | Neutral grip, upright posture
Front-Foot Elevated Split Squat | 3×8/leg | Quad + glute balance
DB Shoulder Press (Seated) | 3×10 | Vertical press stability
Cable Crunch | 3×12–15 | Controlled tempo, exhale on crunch
🟧 DAY 3 – DEADLIFT FOCUS
Exercise | Sets x Reps | Notes
Barbell Deadlift (Conventional or Sumo) | 4×3 | Focus on setup, bracing, and bar speed
DB Floor Press | 4×8 | Controlled tempo, triceps finish
Goblet Squat (Heels Elevated) | 3×10 | Quad and core emphasis
Lat Pulldown or Assisted Pull-Up | 3×10 | Controlled eccentric, full stretch
Back Extension or Reverse Hyper | 3×12–15 | Posterior chain finisher
Day1:
A1:Banded Assisted Pull-ups 2-3s Ecc
Sets:4 Reps:4-6 Weight: BDY (2 min Rest)
A2:Dumbbell Incline Bench Rows 2s Hold (Pronated)
Sets:4 Reps:10-12 Weight: (90s Rest)
B1:Barbell or TRX Inverted Rows (Pronated Grip)
Sets:4 Reps:8-10 Weight: (2min Rest)
B2:TRX Rows 2-3s Ecc
Sets:4 Reps:12-15(20) Weight:BDY (2min Rest)
C1:Cable Stable Lat Pulldowns 2-3s Ecc
Sets:4 Reps:12-15 Weight: 3min Rest
Day2:
A1: KB Tipping Birds
Sets:4 Reps:5-6(10)per side Weight:0 (90s Rest)
A2: KB Heels Bulgarian
Sets:4 Reps:5-6 Weight:0 (90s Rest)
B1: TRX T’s
Sets:4 Reps:6-8 per Side Weight:0
B2: KB Stiff B Stance Deadlift
Sets:4 Reps:6-8(10) Weight:0
C1: Dumbbell Half Kneeling Reverse Choppers
Sets:6 Reps:10-12(15)Time:40s (2min Rest)
C2: Floor Single Leg Hip Thrust
Sets:4 Reps:12-15(20) Weight:BDY
D1:Weighted Dead-bug Press
Sets:4 Time:40s Weight:0
Day3:
A1:Sumo Deadlifts 2-3s Ecc Sets:3 Reps:6-8 Weight: (3-5 Rest)
A2:Barbell or DB Hip Thrust Sets:3 Reps:12-15(40)Weight: (90s Rest)
B1:KBSumo Deadlift 3s Hold at the Bottom Sets:3 Reps:10-12 Weight: (2min Rest)
Press through the heels
B2:Stability Ball Hamstrings Curls or Goblet Squat 2-3s Ecc
Sets:3 Reps:12-15 Weight: BDY
C1:KB or DB Half kneeling Reverse Lunge
Sets:4 Reps:6-8per side Weight:10lbs (90s Rest)
C2:Windmill or windshield Wipers
Sets:4 Reps:10-15 Weight:8lbs/BDY(90s Rest)
Day4:
A1: Barbell Bent Over Rows & DB
Sets:4 Reps:12-15 Weight:0 (2min Rest)
A2: Cable or Banded standing Lat Pulldowns
Sets:4 Reps:12-15 Weight:lbs
B1: DB Bench Rows
Sets:5 Reps:12-15 Weight:25lbs (2min Rest)
B2: Bicep Curls LH/SH
Sets:4 Reps:10-20 Weight:0 (2min Rest)
C1: Seated T-Bar Rows
Sets:4 Reps:10-12(10) Weight:26lbs
C2:Shoulder Lateral Raies
Sets:4 Reps:20-30 Weight:15 (40s Rest)
C3:DB,Banded or Cable Upright Rows 2-3s ecc
Sets:3 Reps:12-15 Weight:0
D1Tricep Push Downs
Sets:3 Reps:12-15 Weight:0
Day5:
A1:Barbell Bench Press 2-3s Ecc
Sets:4 Reps:4-6 Weight:75-80lbs (3-5 min Rest)
A2:DB Incline Bench Press 2-3s Ecc
Sets:4 Reps:10-12 Weight:25-30lbs (2mins Rest)
B1:Butterfly Lateral Raises 2-3s Ecc
Sets:4 Reps:8-12(20) Weight:5-8lbs (2min Rest)
B2:Bench Assisted Rear Delt Flys
Sets:4 Reps:10-20 Weight:10-12lbs (2min Rest)
C1:Tricep Pushdowns
Sets:4 Reps:12-15 Weight:30-40lbs 60s Rest
Day6:
A1: BB Windshield Wipers
Sets:4 Reps:4-6 Weight: (Rest:3-5min)
A2: Dumbbell or cable Half Kneeling Reverse Choppers
Sets:4 Reps:6-8(10)per side Weight:8-10(12)lbs (90s Rest)
B1: Weight Exchange or Windshield Wipers
Sets:2 Reps:8-10 Weight:0 (90s Rest)
B2: Alt Kick-Throughs
Sets:4 Reps:15-20 Weight: BDY (90s Rest)
B2:Medicine Ball Slams
Sets:4 Reps:10-20 Weight:10-12lbs (2min Rest)
B2:Plank Can Cans
Sets:4 Time:30-40s Weight: BDY (2min Rest)
D1:TRX Buzzsaw
Sets:4 Time:30s Weight: BDY (2min Rest)
Squat & Hinge Day1:
Warmup:
Floor Fire Hydrants Or Hip C.A.R.S Reps: 10 per side
Glute Bridge 30 Sec Holds Reps:3-4
Shoulder C.A.R.S Reps:6 per side
A) Back Squat 3s Eccentric
Set:3 Reps:4-6(8) Weight:
A1) TRX Row 2-3s Ecc
Set:3 Reps:4-6(8 Weight:
(3-5 min Rest)
B)Bulgarian Split Lunges 2-3s Ecc
Set:3 Reps:8-10 per leg Weight:
B1)DB or KB Windmill 2-3s Ecc Set:3
Reps:4-6 per Side Weight:
(90s Rest)
C)Heels Up Goblet Squat 2-3s Ecc
Set:3 Reps:12-15 Weight:
Do not lock out at the top of squat.
C) Step Back Lunges 3s Hold at the bottom
Set:3 Reps:8-10per side Weight:
(90-120s Rest)
D) KB DB or BB Romanian Deadlift 3-4s
Eccentric
Set:4 Reps:6-8(10)Weight:
(90s Rest)
Externally Rotate your knee outward and
lightly press through
D) Floor Windshield Wipers
Set:3 Reps:10-15 Weight:
(90-120s Rest)
Chest & Shoulders Day2:
Seated Figure 4
Glute Bridge 30 Sec Holds Reps:3-4
Shoulder C.A.R.S Reps:6 per side
TRX Peck Stretch Angles Reps:20
TRX Lat Stretch Reps:10 Per Side
A) Bench Press 2-3s Ecc
Sets:3 Reps:3-5 Weight:
(3-5 Rest)
A1) Incline Dumbbell Press Half Sec Hold at
the Bottom
Sets:3 Reps: 12-15 Weight:
3) Cable or Banded Lat Pulldowns Sets:3 Reps:10-20 Weight
31) Dumbbell lateral raises Sets:3 Reps: 10-12 Weight
(90s Res)
B) Cable Tricep Pushdowns or DB Tricep
Kickbacks
Sets:3 Reps:12-15(20) Weight:
B1) Alt Dumbbell Hammer Curl
Sets:3 Reps:15-20 Weight:
(90s Rest)
Hinge & Thrust Day3:
A1)Sumo Deadlifts 2-3s Exc Sets:3
Reps:6-8(10) Weight: (3-5 Rest)
A2)Barbell or DB Hip Thrust
Sets:3 Reps: 12-15(40)Weight:
(90s Rest)
B1)KB Sumo Deadlift 3s Hold at the Bottom
Sets:3 Reps:10-12 Weight:
(2min Rest)
B2)Stability Ball Hamstrings Curls or Goblet
Squat 2-3s Ecc
Sets:3 Reps:12-15 Weight:BDY
(90s Rest)
C1:KB or DB Half kneeling Reverse Lunge
Sets:4 Reps:6-8per side Weight:
(90s Rest)
C2:Windmill or windshield Wipers Sets:4 Reps:10-15
Weight:8lbs/BDY(90s Rest)
HIIT Day4:
A1) KB Side Lunges Sets:3 Reps:10-12 Per side Weight: (2min Min
Rest)
Press through the heels
A2) Plank Hold or Weight Exchange 2s Hold at the Bottom Sets:4
Reps: 15-20 Weight:
(90s Rest)
B1) DB or Cable Choppers Sets:3 Reps:10-12 per side Weight:BDY
(2min Rest)
B2) Medicine Ball Slams Sets:3 Reps: 12-15(20) Weight: c1) TRX T's Sets:3 Reps:10-12 Weight:BD
C2) Bicycle Kicks or Leg Raises Sets:3 Time:35-40s Weight:BD'
D1) Stability Ball Circles Press Sets:3 Time: 30(10) Weight:
D2) Stability Ball Russian Twist Sets:3 Time: 30 (10) Weight:
D3) BB, Bench Or Floor Mountain Climbers Sets:3 Time: 30 (10)
Weight:
Back & Core Day5:
A1: DB or Barbell Bent Over Rows Sets:4 Reps: 12-15 Weight:
(2min Rest)
A2:cable or Banded standing lat Puldowns Sets Reps Reps1215
B1: DB or Assisted Bench Rows Sets:5 Reps:12-15 Weight:
B2: Bicep Curls LH/SH Sets:4 Reps: 10-20 Weight: 10-12lbs (2min
Rest)
C1: Seated DB or T-Bar Rows Sets:4 Reps:10-12(10) Weight: 26lbs
C2: Shoulder Lateral Raies Sets:4 Reps:20-30 Weight:15 (40s Rest)
1. Banded Upright Rows 2-35 ecc Sets:3 Reps: 12-15 Weight:BD
2. Banded Pallof Press Figure 85 Sets: 3 Reps:8-10 per Side Weight