Squat is your primary athletic mover — full rest between sets. Pallof press: stand tall, press out, hold 2 seconds, return. The pause is where the work happens. Pelvic tilt cue on hanging leg raises — squeeze glutes, tuck tailbone before every rep.
OHP cluster sets: don't chase reps to failure. Accumulate 25 quality reps at 45lbs across however many mini-sets it takes. When you can do 25 in 3 clean sets — add weight. Cable external rotation is light by design — rotator cuff work is about quality not load.
Hex bar keeps load centered — complements barbell squat on Day 1 rather than duplicating it. Ab rollouts and Pallof press together cover anti-extension and anti-rotation — two of the three core planes now trained consistently.
Arms trained twice weekly now — biceps and triceps both. Pushdowns and overhead extension cover different heads of the tricep across the week. T-Bar Row keeps load aligned with the spine for heavier pulling — match bench volume rep-for-rep.
Cable chop and Pallof press open the day — controlled rotational power and anti-rotation in the same block. Box jumps follow while CNS is still fresh. This day now covers all three planes of athletic movement: sagittal (jumps/lunges), frontal (carries), transverse (cable chop + Pallof + rotational shoulder).
OHPAccumulate 25 total reps at 45lbs in cluster sets → when achievable in 3 clean sets, add 5lbs
Bench PressHit 8 reps across all 5 sets → add 5lbs next session
Squat & Hex Bar DeadliftHit all reps cleanly across all sets → add 10lbs next session
Chin-UpsHit 8 reps across all 6 sets → add 5lbs next session
Lateral Raises / Curls / TricepsHit top of rep range → add 5lbs, drop reps, build back up
Pallof Press10 reps each side with 2 sec hold feels controlled → add 5lbs
CarriesProgress 5lbs every 2–3 weeks if form holds
Neck WorkAdd 2.5lbs every 3–4 weeks — no rushing
Rotational Cable ChopAdd 5lbs when 10 reps each side moves smoothly through the full chop arc
Rotational Shoulder ExtensionAdd 2.5lbs every 2–3 weeks — light load, control over speed