Week 1 | Baseline Workouts
Week 1 Training

BASELINE
WORKOUTS

Day A + Day B

Two full-body sessions, each targeting all six movement patterns. Your only goal this week is honest data. Choose weights you can move for all prescribed sets with clean technique, log every number, and send them to me. These numbers are the measuring stick for the next three months.

Before You Start
The Baseline Protocol

Read this once before you touch any weight.

How This Week Works

Complete Day A and Day B at least one full rest day apart. The order doesn't matter. Use a weight you can control for all prescribed reps across all three sets. If a set breaks down, the weight is too heavy for a baseline.

Log your exact weight and reps for every set in each exercise. At the end of the week, transfer your best working set per exercise to the Baseline Summary table and send a screenshot to me.

🔥

Every session warm-up: 5 to 10 minutes of light cardio, then 2 easy warm-up sets of each exercise at roughly 50% of your planned working weight before you start logging sets.

Session 1
DAY A

Barbell Squat · Bench Press · Cable Row · Hip Thrust · Farmer's Carry · Paloff Press

Squat A1
Barbell Back Squat
3 sets × 8–10 reps Rest 90–120 sec
  • Bar sits on your upper traps, stance shoulder-width or slightly wider
  • Chest tall, brace hard before you descend, then breathe at the top
  • Break hips and knees simultaneously, knees track over toes
  • Hit parallel or as deep as your mobility allows with a neutral spine
  • Drive the floor away on the way up, keep the chest from diving
Quads, glutes, adductors, core, upper back
Log Your Sets
S1 ×
S2 ×
S3 ×
Push A2
Barbell Bench Press
3 sets × 8–10 reps Rest 90–120 sec
  • Feet flat on the floor, slight arch, shoulder blades retracted into the bench
  • Grip just outside shoulder-width, wrists stacked over elbows
  • Lower the bar to your lower chest with control, do not bounce
  • Bar path travels slightly diagonal, not straight up and down
  • Press and think about pulling the bar apart as you drive up
Pectorals, anterior deltoids, triceps
Log Your Sets
S1 ×
S2 ×
S3 ×
Pull A3
Seated Cable Row
3 sets × 10–12 reps Rest 90 sec
  • Sit tall with a slight fixed lean back at start, do not row with your whole torso
  • Pull the handle to your lower sternum or upper abdomen
  • Elbows drive back and in tight to your sides, shoulder blades squeeze at the end
  • Let the cable pull you into a full stretch at the front, feel the lats lengthen
  • Use a neutral grip (palms facing each other) if available for more lat engagement
Lats, rhomboids, mid traps, rear delts, biceps
Log Your Sets
S1 ×
S2 ×
S3 ×
Hinge A4
Barbell Hip Thrust
3 sets × 10–12 reps Rest 90 sec
  • Upper back rests on the bench, bar sits across your hip crease with a pad
  • Feet flat, knees should be close to 90 degrees when your hips are at the top
  • Drive hips straight up, squeeze your glutes hard at lockout and hold for one count
  • Chin tucked, ribs down, lower back should not hyperextend at the top
  • Lower under control, do not let the plates crash to the floor between reps
Glutes (max and med), hamstrings, hip flexors
Log Your Sets
S1 ×
S2 ×
S3 ×
Carry A5
Farmer's Carry
3 sets × 40 yards Rest 60 sec
  • Pick up a dumbbell in each hand using a hip-hinge, stand fully tall before you walk
  • Shoulders packed down and back, not shrugging toward your ears
  • Short, deliberate steps, eyes forward, ribs down and braced
  • If your posture breaks or the weight starts to swing, set it down and rest
  • No stopwatch needed. Log the weight each hand and the distance you completed
Grip, traps, core, glutes, stabilizers throughout
Log Your Sets
S1 ×
S2 ×
S3 ×
Rotate A6
Paloff Press
3 sets × 10 reps each side Rest 60 sec
  • Stand perpendicular to the cable, feet shoulder-width, slight knee bend
  • Hold the handle at chest height, brace your core before you press
  • Press straight out from your chest, the goal is to feel nothing rotate in your spine
  • Hold fully extended for one to two seconds, then return with control
  • Complete all reps on one side before switching, same weight each side
Obliques, transverse abdominis, deep core stabilizers
Log Your Sets (per side)
S1 ×
S2 ×
S3 ×
Session 2
DAY B

Deadlift · Leg Press · Shoulder Press · Assisted Pull-Up · Suitcase Carry · Cable Oblique Twist

Hinge B1
Conventional Deadlift
3 sets × 5–6 reps Rest 2–3 min
  • Bar over mid-foot, hip-width stance, grip just outside your legs
  • Hinge to the bar, lats tight, take the slack out before you pull
  • Big breath in, brace hard, bar drags close to your body the entire way up
  • Hips and shoulders rise at the same rate off the floor, do not let the hips shoot first
  • Stand tall at the top, lock out hips and knees, lower with control
Hamstrings, glutes, lower back, upper back, traps, core, grip
Log Your Sets
S1 ×
S2 ×
S3 ×
Squat B2
Leg Press
3 sets × 10–12 reps Rest 90 sec
  • Feet hip-width, placed mid to upper on the platform
  • Lower until thighs are at or just below parallel, lower back stays flat on the pad
  • Drive through your full foot, not just the toes
  • Stop just short of locking out at the top, keep tension on the legs throughout
  • Log the total plate weight loaded, not the machine's weight stack number
Quads, glutes, hamstrings
Log Your Sets
S1 ×
S2 ×
S3 ×
Push B3
Dumbbell Shoulder Press
3 sets × 8–10 reps Rest 90 sec
  • Seated or standing with a neutral spine throughout the set
  • Start with dumbbells at ear level, elbows slightly in front of your body, not flared
  • Press straight up, slight arc at the top, but do not lean back to get there
  • Lower with full control to the start position, do not let the dumbbells drift forward
  • Log the weight of one dumbbell (per hand), not the combined total
Anterior and lateral deltoids, upper traps, triceps
Log Your Sets (weight = per dumbbell)
S1 ×
S2 ×
S3 ×
Pull B4
Assisted Pull-Up
3 sets × 6–10 reps Rest 90–120 sec
  • Start from a dead hang, shoulder blades depressed before you pull
  • Pull your elbows toward your hips, not your shoulders toward your ears
  • Chin clears the bar at the top, lower fully back to a dead hang each rep
  • Use the minimum assistance that lets you complete all reps with control
  • Log the assistance weight as a positive number (e.g. 30 lbs assist). Lower is stronger.
Lats, biceps, rear delts, rhomboids, mid traps
Log Your Sets (assistance = lbs of help)
S1 ×
S2 ×
S3 ×
Carry B5
Suitcase Carry
3 sets × 30 yards each side Rest 60 sec
  • Hold one dumbbell at your side like a heavy suitcase, stand fully tall
  • Resist the urge to lean toward or away from the weight, stay perfectly upright
  • The side without the weight is working just as hard to keep you from tipping
  • Complete the full distance on one side, then switch without resting between sides
  • Note which side feels harder, that side is usually your weaker core rotation side
Obliques, quadratus lumborum, grip, core, glutes
Log Your Sets (per side)
S1 ×
S2 ×
S3 ×
Rotate B6
Cable Oblique Twist
3 sets × 12 reps each side Rest 60 sec
  • Set the cable at chest height, stand perpendicular with feet shoulder-width apart
  • Hold the handle with both hands, arms extended, core braced before you move
  • Rotate through your torso, not your hips or lower back — hips stay square
  • Control the return, do not let the cable yank you back to the start position
  • Complete all reps on one side before switching, use the same weight for both sides
Obliques, transverse abdominis, thoracic rotators, deep core
Log Your Sets (per side)
S1 ×
S2 ×
S3 ×
Your Numbers
Baseline Summary

This page saves your numbers automatically as you type and pulls your best set from each exercise directly into the table below. Once both sessions are done, screenshot this table and send it to me — that's your starting line for the next three months.

Pattern Exercise Best Set (Wt × Reps)
Day A
Squat Barbell Back Squat ___ lbs × ___ reps
Push Barbell Bench Press ___ lbs × ___ reps
Pull Seated Cable Row ___ lbs × ___ reps
Hinge Barbell Hip Thrust ___ lbs × ___ reps
Carry Farmer's Carry ___ lbs/hand × ___ yds
Rotate Paloff Press ___ lbs × ___ reps/side
Day B
Hinge Conventional Deadlift ___ lbs × ___ reps
Squat Leg Press ___ lbs × ___ reps
Push DB Shoulder Press ___ lbs/DB × ___ reps
Pull Assisted Pull-Up ___ lbs assist × ___ reps
Carry Suitcase Carry ___ lbs × ___ yds/side
Rotate Cable Oblique Twist ___ lbs × ___ reps/side
This Week
Week 1 Checklist

Check each one off as you complete it.

Complete Before Week 2 5 Tasks
Save Your Progress Auto-saves as you type

Your numbers save automatically in this browser. If you switch to a different browser or device before your second session, use the save code below to carry your data over.

Step 1 — After Day A: tap Copy Code and save it somewhere (Notes app, text yourself, etc.).

Step 2 — Before Day B on a new device: paste your code below and tap Restore.