Shannon Stubbington

Day 1 – Squat Focus. (BLK A ) 4 Weeks


Exercise Sets x Reps Notes / Rest

Back Squat 4×5 Moderate load, focus on depth + control — Rest 2–3 min
Bench Press 4×5 Slightly lighter than max effort, focus on bar path — Rest 2–3 min
Barbell Row 3×8 Neutral spine, squeeze at top — Rest 90 sec–2 min
DB Romanian Deadlift 3×10 Posterior chain work — Rest 90 sec
Plank (Weighted or Bodyweight) 3×30–45s Core stability for squat & pull support — Rest 60 sec

Day 2 – Bench Focus

Exercise Sets x Reps Notes / Rest

Bench Press (Paused) 4×4 1-second pause on chest — Rest 2–3 min
Deadlift 4×5 Smooth pull, maintain brace — Rest 2–3 min
Front Squat or Goblet Squat 3×8 Lighter, upright position to build quads/core — Rest 90 sec–2 min
DB Shoulder Press 3×10 Strengthen shoulders for pressing — Rest 90 sec
Hanging Leg Raises 3×10–12 Controlled tempo — Rest 60 sec

Day 3 – Deadlift Focus

Exercise Sets x Reps Notes / Rest

Deadlift (Conventional or Sumo) 4×3 Slightly heavier, technique first — Rest 3 min
Overhead Press (Barbell) 4×6 Strict form, full lockout — Rest 2 min
Bulgarian Split Squat 3×10/leg Balance & unilateral strength — Rest 90 sec between legs
Lat Pulldown or Pull-Up 3×8–10 Upper back development — Rest 90 sec
Back Extension or GHR 3×12–15 Posterior chain finisher — Rest 60–90 sec