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
Day1:
Bike warm up 5 mins
A) Back Squat 3s Eccentric
Set:4 Reps:4-6(8) Weight:135lbs
(3-5min Rest)
B)Goblet Squat 2-3s Ecc
Set:4 Reps: 10-12 Weight:30-35 (90s Rest)
C) Step Back Lunges 3s Hold at the bottom
Set:4 Reps:12-15 Weight:20lbs (90-120s Rest)
D) Romanian Deadlift 2-3s Eccentric
Sets:4. Reps:8-10(12) Weight:65-75lbs
E) Calve Raises
Sets:4. Reps:8-10(12) Weight:45lbs
F) Bicep Curls Longhead to Shorthead
Sets:4. Reps:8-10(12) Weight:0lbs
Day2:
Note: Tempo and Focus
A1: Bench Press 2-3s Ecc
Sets:4 Reps:6-8 Weight:115-135lbs
(3-5min Rest)
A1: Incline Dumbbell Press
Sets:3 Reps:10-12 Weight:30lbs (90s Rest)
A2: Cable or Banded Lat Pulldowns
Sets:4 Reps:10-20 Weight:60lbs (90s Reest)
B1: Dumbbell lateral raises
Sets:4 Reps:10-12(15) Weight:8-10lbs (90s Res)
B2: Cable Tricep Pushdowns
Sets:4 Reps:12-15(20) Weight:40lbs
B3:Dual Dumbbell Hammer Curl
Sets:4 Reps:15-20 Weight:12-15lbs (90s Rest)
Day3:
Core & Strength
A1:KB or Barbell 2-3s Eccentric
Sets:3 Reps:6-8 Weight:65lbs (3-5 min Rest)
A2:Barbell or DB Hip Thrust
Sets:3 45 lbs plate under feet Reps:12-15(40)Weight:105lbs
(90s Rest)
B1:Leg Press 2-3s Ecc
Sets:3 Reps:10-12 Weight:0 (2min Rest)
B2:Stability Ball Hamstrings Curls or Goblet Squat 2-3s Ecc
Sets:3 Reps:12-15 Weight:0 (90s Rest)
C1:KB or DB Half Kneeling Reverse Choppers
Sets:4 Reps:6-8per side Weight:25lbs (90s Rest)
C2:Windmill or windshield Wipers
Sets:4 Reps:10-15 Weight:8lbs/BDY(90s Rest)
Day4:
A1: KB Side Lunges (stay with legs spread- slow and steady)
Sets:3 Reps:10-12 Weight:45lbs(last set) (2min Min Rest)
Press through the heels
A2: Weight Exchange 2s Hold at the bottom
Sets:4 Reps:15-20 Weight:10 (90s Rest)
B1: Cable Choppers
Sets:4 Reps:10-12 per side Weight:60lbs(2min Rest)
B2: Medicine Ball Slams Sets:4 Reps:12-15(20) Weight:8lbs
C1: TRX T’s
Sets:3 Reps:10 Weight: BDY (60s Rest)
C2: Alternating kick throughs
Sets: 3 Reps:6-8(10) Weight: BDY
D1: Stability Ball leg ups Press
Sets:4 Time: 30 Weight: BDY
D2: Stability 007’s
Sets:4 Time: 30 (10) Weight:12.5lbs
Day5:
A1: BB or DB Bent Over Rows
Sets:4 Reps:6-8 Weight:85lbs (2min Rest)
Set myself up as deadlift form sticking ass out hard to protect lower back
A2: Cable standing Lat Pulldowns
Sets:4 Reps:12-15 Weight:60lbs
B1: Cable Bench Rows (single arm sitting on incline bench for support)
Sets:4 Reps:12-15
Weight:50(2min Rest)
B2: Bicep Curls LH/SH using double cables- facing out with arms behind
Sets:4 Reps:25 each side
Weight:25 each side total 50 at the same time (2min Rest)
C1: T-Bar Rows with the rope and the land mind
Sets:4 Reps:10-12(10) Weight:20lbs
C2:Shoulder Lateral Raise
Sets:4 Reps: 15 Weight:8’s (40s Rest)
C3:Cable Upright Rows both arm up to chin from lowest cable setting or
DB Front Delt Raises 2-3s ecc
Sets:3 Reps:12-15 Weight: 35lbs
Mobility:
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