Aman Kaur

🟦 UPPER — HORIZONTAL FOCUS
Week 1 + 3

Block 1 – Mobility + Activation

Quadruped T-Rotations x8/8
Cat + Cow x10
Band Pull-Aparts x12
1 Set

Block 2 – Horizontal Press + Scap Stability

Dumbbell Chest Press (floor) x12
TRX Row (neutral grip x12
1:00 rest – 3 Sets

Block 3 – Chest + Upper Back

Dumbbell Chest Fly x12
Dumbbell Bent-Over Row x12
1:00 rest – 3 Sets

Block 4 – Arms + Shoulder Accessory

Dumbbell Hammer Curl x12
Dumbbell Lateral Raise x15
30s rest – 2–3 Sets

Optional Finisher – Gunshow or 5:00 easy Airbike

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🟩 LOWER — SQUAT FOCUS
Week 1 + 3

Block 1 – Mobility + Warm-Up

Standing Hip CARS x8/8
Rack-Supported Deep Squat 30s
Goblet Squat Warm-Up x10
1 Set

Block 2 – Primary Squat Strength

Goblet Squat x12
TRX Shrimp Squat x8/8
1:00 rest – 3 Sets

Block 3 – Unilateral Strength + Glute Stability

Step-Up (dumbbell optional) x10/10
Dumbbell Glute Bridge x15
1:00 rest – 3 Sets

Block 4 – Conditioning + Core

Wall Sit 30s
Dead Bug x10/10
30s rest – 2–3 Sets

Optional Finisher – 5:00 Airbike or Rowing Machine

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🟦 UPPER — VERTICAL FOCUS
Week 1 + 3

Block 1 – Scap + Shoulder Prep

Quadruped T-Rotations x8/8
Band Pull-Aparts x12
Foam Roller Chest Opener 30s
1 Set

Block 2 – Vertical Pull

Single-Arm Band or Cable Pulldown x12/12
TRX Row (pronated grip) x12
1:00 rest – 3 Sets

Block 3 – Vertical Press + Row

Half-Kneeling Single-Arm Dumbbell Shoulder Press x12/12
Chest-Supported Dumbbell Row x12
1:00 rest – 3 Sets

Block 4 – Shoulder + Arm Accessory

Dumbbell Lateral Raise x15
Band Tricep Pushdown x15
30s rest – 2–3 Sets

Optional Finisher – Gunshow or 5:00 easy Airbike

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🟩 LOWER — HINGE FOCUS
Week 1 + 3

Block 1 – Mobility + Activation

Cat + Cow x10
Quadruped T-Rotations x8/8
Glute Bridge Warm-Up x15
1 Set

Block 2 – Primary Hinge

Dumbbell Romanian Deadlift x12
Dead Bug x10/10
1:00 rest – 3 Sets

Block 3 – Posterior Chain Strength

Dumbbell Hip Thrust x12
Single-Leg Romanian Deadlift (dowel assist) x10/10
1:00 rest – 3 Sets

Block 4 – Core + Stability

Pallof Press x10/10
Side Plank Hold 20s/20s
30s rest – 2–3 Sets

Optional Finisher – 5:00 Rowing Machine or Airbike

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🟦 UPPER — HORIZONTAL FOCUS
Week 2 + 4

Block 1 – Mobility + Activation

Quadruped T-Rotations x8/8
Wall Angels x10
Band Pull-Aparts x12
1 Set

Block 2 – Primary Press + Pull

Single-Arm Dumbbell Chest Press x12/12
Single-Arm Dumbbell Row (bench supported) x12/12
1:00 rest – 3 Sets

Block 3 – Chest + Upper Back

Dumbbell Chest Fly (floor) x12
Dumbbell Pullover x12
1:00 rest – 3 Sets

Block 4 – Arms + Shoulder Accessory

Dumbbell Bicep Curl x12
Dumbbell Lateral Raise x15
30s rest – 2–3 Sets

Optional Finisher – Gunshow or 5:00 easy Airbike

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🟩 LOWER — SQUAT FOCUS
Week 2 + 4

Block 1 – Mobility + Prep

90/90 Hip Switches x5/5
Deep Squat + T-Spine Rotation x6/6
Heels-Elevated Goblet Squat Warm-Up x10
1 Set

Block 2 – Primary Squat Strength

Heels-Elevated Goblet Squat x12
Step-Up (dumbbell optional) x10/10
1:00 rest – 3 Sets

Block 3 – Unilateral + Calf

Dumbbell Reverse Lunge x10/10
Dumbbell Calf Raise x20
1:00 rest – 3 Sets

Block 4 – Core + Conditioning

Dead Bug x10/10
Wall Sit 30s
30s rest – 2–3 Sets

Optional Finisher – 5:00 Airbike or Rowing Machine

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🟦 UPPER — VERTICAL FOCUS
Week 2 + 4

Block 1 – Scap + T-Spine Prep

Hinged Y-W-T Raises x8 each
Quadruped T-Rotations x8/8
Band Pull-Aparts x12
1 Set

Block 2 – Vertical Pull

Single-Arm Band or Cable Pulldown x12/12
Prone Dumbbell Y-W-T Raises x8 each
1:00 rest – 3 Sets

Block 3 – Vertical Press + Core

Half-Kneeling Single-Arm Dumbbell Shoulder Press x12/12
Pallof Press x10/10
1:00 rest – 3 Sets

Block 4 – Shoulder + Arm Accessory

Dumbbell Lateral Raise x15
Dumbbell Hammer Curl x12
30s rest – 2–3 Sets

Optional Finisher – Gunshow or 5:00 easy Airbike

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🟩 LOWER — HINGE FOCUS
Week 2 + 4

Block 1 – Mobility + Activation

Squat to Toe Touch x10
Glute Bridge Warm-Up x15
Dumbbell Romanian Deadlift Warm-Up x10
1 Set

Block 2 – Primary Hinge + Core

Dumbbell Romanian Deadlift x12
Dead Bug x10/10
1:00 rest – 3 Sets

Block 3 – Hip Thrust + Hinge Accessory

Dumbbell Hip Thrust x12
Single-Leg Romanian Deadlift (dowel assist) x10/10
1:00 rest – 3 Sets

Block 4 – Core Anti-Rotation

Pallof Press x10/10
Side Plank Hold 20s/20s
30s rest – 2–3 Sets

Optional Finisher – 5:00 Rowing Machine or Airbike