ANGELA — Block 01 · Workouts 1–8
CPF/STRONG
// Block 01 · Workouts 1–8 · Upper Body Rebuild
ANGELA
Chest · Shoulders · Grip · Core · Overhead Mobility
Workouts
8
Focus
Upper
Duration
~50 min
Bench
22# start
// Workout 1 · Session 1
UPPER BODY
BASELINE
Chest · Shoulder · Row · Lat Stretch · Grip · Core
// Warm-Up + Overhead Mobility — 10 min
Bike or walk 4 min easy
Dead hang (assisted) 3 × :20 — lat stretch priority
Doorway chest stretch :30 each arm
Wall slide 2 × 10 slow
Arm circle 10 fwd / 10 back
Chest — Priority
DB Bench PressChest
3 × 10
22# DBs
rest 90 sec
DB Chest FlyChest
3 × 10
5# DBs — wide arc, full stretch
rest 75 sec
Shoulder — Low Load + Mobility
DB Lateral RaiseShoulder
3 × 10
5# DBs — 3s down
rest 60 sec
DB Reverse FlyShoulder
3 × 10
5# DBs
rest 60 sec
Pull — Lat Lengthening
Single-Arm Low RowRow
3 × 10/arm
15#
rest 75 sec
Dead Hang (Assisted or Full)Lat Stretch
3 × :20–:25
BW — relaxed shoulders
rest 45 sec
Grip + Core
Farmer CarryGrip
3 × 20m
Light DBs — tall posture
rest 60 sec
Dead BugCore
3 × 8/side
BW — slow and controlled
rest 60 sec
// Workout 2 · Session 2
PRESS + PULL
+ LAT OPEN
Incline Bench · Shoulder Press · Row · Dead Hang · Carry · Core
// Warm-Up + Overhead Mobility — 10 min
Bike or walk 4 min
Dead hang 3 × :20–:25
Doorway chest stretch :30 each arm
Wall slide 2 × 10
Shoulder CARs 5 slow each dir/arm
Chest — Incline Variation
DB Incline Bench PressChest
3 × 10
22# DBs
rest 90 sec
DB Chest FlyChest
3 × 10
5# DBs — pause at bottom
rest 75 sec
Shoulder — Overhead Intro
DB Shoulder PressShoulder
3 × 10
5# DBs — partial ROM if needed
rest 75 sec
DB Lateral RaiseShoulder
3 × 10
5# DBs — 3s down
rest 60 sec
Pull + Lat Lengthening
Single-Arm Low RowRow
3 × 10/arm
15#
rest 75 sec
Dead HangLat Stretch
3 × :25
BW — let shoulders fully unload
rest 45 sec
Grip + Core
Plate Pinch CarryGrip
3 × 20m
10# plate pinched/hand
rest 60 sec
Half-Kneeling Pallof PressCore
3 × 8/side
Light band or cable
rest 60 sec
Lateral Step-Over (Low Hurdle or Band)Lower — Lateral
3 × 10/side
BW — controlled
rest 60 sec
// Workout 3 · Session 3
CHEST VOLUME
+ GRIP BUILD
Bench Up · Fly · Reverse Fly · Towel Row · Hang · Core
// Warm-Up + Overhead Mobility — 10 min
Bike or walk 4 min
Dead hang 3 × :25–:30
Doorway chest stretch :30 each arm
Thread the needle 5 each dir / side
Wall slide 2 × 10
Chest — Volume Step
DB Bench PressChest
4 × 10
22# DBs
rest 90 sec
DB Chest FlyChest
3 × 10
5# → test 8# last set
rest 75 sec
Shoulder
DB Lateral RaiseShoulder
3 × 12
5# DBs — rep increase
rest 60 sec
DB Reverse FlyShoulder
3 × 12
5# DBs
rest 60 sec
Pull + Grip
Single-Arm Low RowRow
4 × 10/arm
15# — extra set
rest 75 sec
Towel Row (Cable or Band)Grip
3 × 10
Light — crush the towel
rest 60 sec
Dead HangLat Stretch
3 × :30
BW
rest 45 sec
Core + Lower — Lateral
Dead BugCore
3 × 10/side
BW
rest 60 sec
Single-Leg RDL (Touch-Down)Lower — Unilateral
3 × 8/leg
BW — balance + hinge
rest 60 sec
// Workout 4 · Session 4
SHOULDER MOB
+ PRESS BUILD
OH Press · Lateral · Chest · Row · Hang Series · Core
// Warm-Up + Overhead Mobility — 10 min
Bike or walk 4 min
Dead hang 3 × :30
Shoulder CARs 5 slow each dir/arm
PVC / band overhead reach 10 slow
Thread the needle 5 each dir / side
Shoulder — Overhead Priority
DB Shoulder PressShoulder
4 × 10
5# DBs — full ROM if able
rest 75 sec
DB Lateral RaiseShoulder
3 × 12
5# DBs
rest 60 sec
DB Reverse FlyShoulder
3 × 12
5# DBs
rest 60 sec
Chest
DB Bench PressChest
3 × 10
22# DBs
rest 90 sec
DB Chest FlyChest
3 × 10
8# DBs — if W3 test went well
rest 75 sec
Pull + Lat
Single-Arm Low RowRow
3 × 10/arm
15#
rest 75 sec
Dead Hang + Shoulder Shrug DrillLat Stretch
3 × :30
BW — active depress + release
rest 45 sec
Grip + Core
Farmer Carry (Heavier)Grip
3 × 25m
Step up from W1
rest 60 sec
Half-Kneeling Pallof PressCore
3 × 10/side
Light band or cable
rest 60 sec
// Workout 5 · Session 5
CHEST + FLY
VOLUME PEAK
Bench · Fly Step-Up · Lateral · Reverse Fly · Row · Dead Hang · Core
// Warm-Up + Overhead Mobility — 10 min
Bike or walk 4 min
Dead hang 3 × :30
Doorway chest stretch :30 each arm
Wall slide 2 × 10
Shoulder CARs 5 each dir/arm
Chest — Volume Peak
DB Bench PressChest
4 × 12
22# DBs — rep increase
rest 90 sec
DB Chest FlyChest
4 × 10
8# DBs
rest 75 sec
Shoulder
DB Lateral RaiseShoulder
4 × 12
5# DBs — 4 sets now
rest 60 sec
DB Reverse FlyShoulder
4 × 12
5# DBs
rest 60 sec
Pull
Single-Arm Low RowRow
4 × 12/arm
15# — rep increase
rest 75 sec
Dead HangLat Stretch
3 × :35
BW
rest 45 sec
Grip + Core + Lower
Plate Pinch CarryGrip
3 × 25m
10# plate pinched/hand
rest 60 sec
Dead BugCore
3 × 12/side
BW
rest 60 sec
Lateral Step-OverLower — Lateral
3 × 12/side
BW — rep increase
rest 60 sec
// Workout 6 · Session 6
PRESS LOAD
+ CARRY COMPLEX
Bench Load Test · OH Press · Row Step-Up · Grip Complex · Core
// Warm-Up + Overhead Mobility — 10 min
Bike or walk 4 min
Dead hang 3 × :35
PVC overhead reach 10 slow
Thread the needle 5 each dir / side
Shoulder CARs 5 each dir/arm
Chest — Load Test
DB Bench PressChest
3 × 10
22# → test 25# last set
rest 90 sec
DB Chest FlyChest
3 × 10
8# DBs
rest 75 sec
Shoulder — Overhead Build
DB Shoulder PressShoulder
4 × 10
5# → test 8# last set
rest 75 sec
DB Lateral RaiseShoulder
3 × 12
5# DBs
rest 60 sec
Pull
Single-Arm Low RowRow
4 × 12/arm
15# — 4 sets
rest 75 sec
Dead HangLat Stretch
3 × :35
BW
rest 45 sec
Grip Complex + Core
Farmer Carry + Plate Pinch (alternating sets)Grip Complex
4 × 20m
Farmer: heavier DBs
Pinch: 10# plates
rest 60 sec
Half-Kneeling Pallof PressCore
3 × 10/side
Light band
rest 60 sec
Single-Leg RDL (Touch-Down)Lower — Unilateral
3 × 10/leg
BW — rep increase
rest 60 sec
// Workout 7 · Session 7
FULL UPPER
VOLUME PEAK
Bench · Fly · Press · Lateral · Reverse Fly · Row · Hang · Core
// Warm-Up + Overhead Mobility — 10 min
Bike or walk 4 min
Dead hang 3 × :35–:40
Doorway chest stretch :30 each arm
PVC overhead reach 10 slow
Shoulder CARs 5 each dir/arm
Chest
DB Bench PressChest
4 × 12
22–25# DBs
rest 90 sec
DB Chest FlyChest
4 × 10
8# DBs
rest 75 sec
Shoulder
DB Shoulder PressShoulder
4 × 10
5–8# DBs — best ROM
rest 75 sec
DB Lateral RaiseShoulder
4 × 12
5# DBs
rest 60 sec
DB Reverse FlyShoulder
4 × 12
5# DBs
rest 60 sec
Pull
Single-Arm Low RowRow
4 × 12/arm
15#
rest 75 sec
Towel RowGrip
3 × 12
Light — crush the towel
rest 60 sec
Dead HangLat Stretch
3 × :40
BW
rest 45 sec
Core + Lower
Dead BugCore
3 × 12/side
BW
rest 60 sec
Lateral Step-OverLower — Lateral
3 × 12/side
BW
rest 60 sec
// Workout 8 · Session 8 — Block Closer
BLOCK 01
CLOSER
All Movements · Load Test · Hang Benchmark · Log Everything
// Warm-Up + Overhead Mobility — 10 min
Bike or walk 4 min
Dead hang 3 × :40
Doorway chest stretch :30 each arm
PVC overhead reach 10 slow
Shoulder CARs 5 each dir/arm
Chest — Block Peak
DB Bench PressChest
4 × 10
Best load — LOG IT
rest 90 sec
DB Chest FlyChest
3 × 10
Best load — LOG IT
rest 75 sec
Shoulder
DB Shoulder PressShoulder
3 × 10
Best load — LOG IT
rest 75 sec
DB Lateral RaiseShoulder
3 × 12
5# DBs — LOG IT
rest 60 sec
DB Reverse FlyShoulder
3 × 12
5# DBs — LOG IT
rest 60 sec
Pull
Single-Arm Low RowRow
4 × 12/arm
15# — LOG IT
rest 75 sec
Dead Hang — BenchmarkLat Stretch
3 × max hold
BW — LOG duration
rest 60 sec
Grip + Core — Block Peak
Farmer CarryGrip
3 × 30m
Best load — LOG IT
rest 60 sec
Half-Kneeling Pallof PressCore
3 × 12/side
Light band
rest 60 sec
Single-Leg RDL (Touch-Down)Lower — Unilateral
3 × 10/leg
BW — note balance quality
rest 60 sec
CPF/STRONG
Angela · Block 01 · Workouts 1–8