MARIA // CPF/STRONG — Sessions 31–40
CPF/STRONG
Upper / Lower Split
Sessions 31–40 · Workouts 1–10
Volume Block · Barbell + DB
// Client Program
MARIA/
BLOCK 05
Volume Progression
Workouts
10
Sessions
31–40
Split
U/L
Duration
~55 min
Equipment
BB + DB
CPF/STRONG // SESSION 31
↑ Upper
// Workout 1 · Session 31
BENCH
STRENGTH
Chest · Shoulders · Triceps · Core
~55 min
7 Sets Primary
// Warm-Up — 7 min
Banded pull-apart 3×15
Ring row 2×10 easy
Bench build 1×8 empty bar · 1×5 @ 55# · 1×3 @ 70#
Primary
Barbell Bench Press
Primary
7 × 5
75#
rest 2:00
Accessories
DB Seated Overhead Press
5 × 8
22.5# DBs
rest 90 sec
TRX / Ring Push-Ups
5 × 12–10–8–8–8
Bodyweight
rest 75 sec
DB Overhead Triceps Extension
5 × 8
20# DB
rest 75 sec
Core
Ring Pallof Press
4 × 6/side
Bodyweight
rest 60 sec
CPF/STRONG // SESSION 32
↓ Lower
// Workout 2 · Session 32
TRAP BAR
+ UNILATERAL
Posterior Chain · Glutes · Hamstrings
~55 min
7 Sets Primary
// Warm-Up — 7 min
Hip 90/90 60 sec/side
Banded glute bridge 2×15
Trap bar build 1×5 empty · 1×4 @ 135# · 1×3 @ 175#
Primary
Trap Bar Deadlift
Primary
7 × 4
195#
rest 2:30
Accessories
Barbell Romanian Deadlift
5 × 8
115#
rest 90 sec
Bulgarian Split Squat
5 × 10/leg
25# DBs
rest 90 sec
KB Suitcase Carry
5 × 40m/side
44#
rest 60 sec
// Finisher
6 Rounds:  15 KB Swings (35#)  ·  :30 Wall Sit
CPF/STRONG // SESSION 33
↑ Upper
// Workout 3 · Session 33
PULL VOLUME
+ ARMS
Back · Biceps · Triceps · Core
~55 min
7 Sets Pull-Ups
// Warm-Up — 7 min
Dead hang 2×30 sec
Banded pull-apart 3×15
Ring row 2×8 easy
Primary
Pull-Ups or Assisted Pull-Ups
Primary
7 × 6–8
BW / Assisted
rest 2:00
Accessories
Barbell Pendlay Row
5 × 8
95#
rest 90 sec
DB Close-Grip Bench Press
6 × 5
35# DBs (70#)
rest 90 sec
Barbell Curl / Reverse Curl (superset)
5 × 12 / 5 × 12
45# / 35#
rest 75 sec
Core
Hanging Knee Raise + Twist
4 × 16
Bodyweight
rest 60 sec
CPF/STRONG // SESSION 34
↓ Lower
// Workout 4 · Session 34
BACK SQUAT
PROGRESSION
Quads · Glutes · Unilateral
~55 min
7 Sets Primary
// Warm-Up — 7 min
Hip 90/90 60 sec/side
Banded lateral walk 2×15 steps/dir
Back squat build 1×8 empty · 1×5 @ 95# · 1×3 @ 125#
Primary
Back Squat
Primary
7 × 5
145#
rest 2:30
Accessories
Front Squat
5 × 5
95#
rest 2:00
DB Step-Up to Knee Drive
5 × 8/leg
40# DBs
rest 90 sec
Banded Lateral Walk
4 × 20/side
Band
rest 60 sec
// AMRAP Finisher
8-min AMRAP:  15 Air Squats  ·  10 Burpees
CPF/STRONG // SESSION 35
↑ Upper
// Workout 5 · Session 35
SHOULDER
POWER
Shoulders · Press · Core
~55 min
7 Sets Primary
// Warm-Up — 7 min
Banded pull-apart 3×15
Wall slide 2×10
Push press build 1×5 empty · 1×5 @ 65# · 1×3 @ 85#
Primary
Push Press
Primary
7 × 5
95#
rest 2:00
Accessories
DB Z-Press
5 × 8
20# DBs
rest 90 sec
Single-Arm DB Jett Press
4 × 10+:10+10/side
Per S25
rest 90 sec
Split-Stance Single-Arm High Row
4 × 20
20#
rest 75 sec
Core
Ab Wheel Rollouts
5 × 10
Bodyweight
rest 60 sec
CPF/STRONG // SESSION 36
↓ Lower
// Workout 6 · Session 36
DEADLIFT
STRENGTH
Posterior Chain · Hamstrings · Core
~55 min
7 Sets Primary
// Warm-Up — 7 min
Hip hinge drill 2×10
Banded good morning 2×12
DL build 1×5 @ 135# · 1×3 @ 165#
Primary
Conventional Deadlift
Primary
7 × 4
185#
rest 2:30
Accessories
Tempo Romanian Deadlift (3s down)
5 × 8
125#
rest 90 sec
Step-Downs (3s eccentric)
4 × 10/leg
Bodyweight
rest 75 sec
KB Suitcase Carry
5 × 30m/side
53#
rest 60 sec
// Finisher
5 Rounds:  12 Jump Squats  ·  20 KB Swings (35#)
CPF/STRONG // SESSION 37
↑ Upper
// Workout 7 · Session 37
PULL POWER
+ ARMS
Back · Biceps · Triceps · Core
~55 min
7 Sets Primary
// Warm-Up — 7 min
Dead hang 2×30 sec
Face pull 3×15 light
Row build 1×8 @ empty bar · 1×5 @ 75#
Primary
Barbell Bent-Over Row
Primary
7 × 5
105#
rest 2:00
Accessories
Weighted Ring Rows (feet elevated)
4 × 12
Per S27
rest 90 sec
DB Renegade Row
5 × 8
20# DBs
rest 90 sec
DB Hammer Curl / OH Triceps Extension (superset)
5 × 12 / 5 × 12
25# / 35# DBs
rest 75 sec
Core
Weighted Side Plank
4 × :35/side
Per S27
rest 60 sec
CPF/STRONG // SESSION 38
↓ Lower
// Workout 8 · Session 38
UNILATERAL
+ POSTERIOR
Quads · Hamstrings · Glutes · Carry
~55 min
6 Sets Primary
// Warm-Up — 7 min
Hip 90/90 60 sec/side
Banded clamshell 2×15/side
Safety bar squat build 1×8 @ empty · 1×5 @ 75#
Primary
Safety Bar Squat or Tempo Back Squat
Primary
6 × 6
105#
rest 2:00
Accessories
Rear-Foot-Elevated Split Squat
5 × 8/leg
30# DBs
rest 90 sec
Glute-Ham Raise or Nordic Curl (slow eccentrics)
5 × 6
Bodyweight
rest 90 sec
Sandbag Bear Hug Carry
5 × 40m
Heavier than S8
rest 90 sec
// EMOM Finisher
6-min EMOM — Odd: 14 Goblet Squats (44#)  ·  Even: :40 Plank
CPF/STRONG // SESSION 39
↑ Upper
// Workout 9 · Session 39
CHEST +
SHOULDER VOL
Chest · Delts · Triceps · Core
~55 min
5 Sets Primary
// Warm-Up — 7 min
Banded pull-apart 3×15
Wall slide 2×10
Bench build 1×8 empty bar · 1×5 @ 60# · 1×3 @ 72#
Primary
Bench Press
Primary
5 × 8
80#
rest 2:00
Accessories
Single-Arm Tall-Kneeling DB Press
5 × 8/side
25# DB
rest 90 sec
DB Lateral + Front Raise (back-to-back)
5 × 15 / 15
10# DBs
rest 75 sec
Tall-Kneeling KB Halo
4 × 12/side
26# KB
rest 60 sec
// Finisher
5 Rounds:  15 Med Ball Slams  ·  25 Russian Twists
CPF/STRONG // SESSION 40
↓ Lower
// Workout 10 · Session 40
PEAK STRENGTH
+ CONDITIONING
Quads · Posterior Chain · Sled
~60 min
Block Closer
// Warm-Up — 8 min
Hip 90/90 60 sec/side
Banded lateral walk 2×15 steps/dir
Front squat build 1×5 empty · 1×5 @ 65# · 1×3 @ 95# · 1×2 @ 115#
Primary
Front Squat
Primary
7 × 3
125#
rest 2:30
Accessories
DB Step-Ups (high box)
5 × 10/leg
45# DBs
rest 90 sec
Romanian Deadlift
5 × 10
135#
rest 90 sec
Conditioning
Sled Push
E1:30 × 14
90#
Full interval
CPF/STRONG
Maria · Sessions 31–40 · Workouts 1–10