CPF/STRONG // SESSION 01

↓ Lower

// Session 01

BACK SQUAT
+ POSTERIOR

Quads · Glutes · Hamstrings · Hip Drive

~54 min

5×5 Squat

Sled Finisher

Primary — 18 min

Back Squat

Primary

Controlled descent, drive the floor away. Full depth — earn the load.

5 × 5

92–98#

rest 2:30

Accessories — 28 min

Front-Foot Elevated Split Squat

2" elevation on front foot. Deep range, back knee close to floor. Front heel drives up.

4 × 10/leg

45# DBs

rest 90 sec

Hang Power Clean

Hip drive is the cue — not the pull. Explosive hip extension patterning.

6 × 4

50#

rest 90 sec

Barbell Good Morning

Hinge from hip, soft knee, proud chest. Hamstring stretch.

4 × 12

80#

rest 90 sec

// Finisher — 8 min

Backward Sled Drag — 6×25m
Tall posture, step back with control.

Mark Session Complete

CPF/STRONG // SESSION 02

↑ Upper

// Session 02

OVERHEAD
PRESS + PULL

Shoulders · Triceps · Back · Core

~52 min

5×5 Press

Ring Rows

Primary — 18 min

Strict Barbell Overhead Press

Primary

Rib down, glutes squeezed, full lockout. Shoulder health and upper trap development.

5 × 5

50–55#

rest 2:00

Accessories — 24 min

DB Seated Arnold Press

Full rotation from neutral to pronated. Control the descent.

4 × 12

15# DBs

rest 90 sec

Ring Row (Feet Elevated)

Full stretch at the bottom. Back width and rear delt.

4 × 14

BW

rest 75 sec

Overhead Banded Triceps Extension

Full extension, elbows locked in overhead position.

4 × 20

Light band

rest 60 sec

// Core — 7 min

Dead Bug — 3×8 reps / :45
Alternating arm–leg. Lower back pressed to floor throughout. Anti-extension stability.

Mark Session Complete

CPF/STRONG // SESSION 03

↓ Lower

// Session 03

TRAP BAR
+ POSTERIOR

Hamstrings · Glutes · Hip Drive · GHD

~55 min

5×4 Trap Bar

Sled Finisher

Primary — 18 min

Trap Bar Deadlift

Primary

Return to or exceed prior peak. Strong hip drive, controlled upper body.

5 × 4

140–145#

rest 2:30

Accessories — 28 min

Rear-Foot Elevated Split Squat

Torso slight forward lean for glute emphasis. Full depth.

4 × 10/leg

45# DBs

rest 90 sec

Barbell Romanian Deadlift

Hinge deep, hamstring stretch drives the pattern.

4 × 10

85#

rest 90 sec

GHD Hip Extension

Pause 1 sec at parallel. Glutes and hamstrings — not the lower back.

4 × 15

10# plate

rest 75 sec

// Finisher — 8 min

Sled Push — 5×25m
Drive hard through the ground. Arms straight, hips low.

Mark Session Complete

CPF/STRONG // SESSION 04

↑ Upper

// Session 04

BENCH +
ROW VOLUME

Chest · Upper Back · Delts · Core

~50 min

4×8 Bench

Clean Pull

Primary — 18 min

Barbell Bench Press

Primary

4×8 hypertrophy range. All 8 reps clean — reduce load if form breaks.

4 × 8

70–75#

rest 90 sec

Accessories — 25 min

Bent-Over Barbell Row

Upper back is the priority — keep driving this volume. Full range, elbows high.

4 × 10

95–100#

rest 90 sec

Clean Pull (From Floor)

Keep position, not speed. Full posterior chain coordination.

4 × 5

80#

rest 90 sec

DB Lateral Raise

Lead with the elbow. Slow and controlled.

4 × 15

12.5# DBs

rest 60 sec

// Core — 7 min

Sit-Up + Plank Superset — 3 Rounds
20 sit-ups then :45 plank hold, back to back.

Mark Session Complete

CPF/STRONG // SESSION 05

↓ Lower

// Session 05

SQUAT
LOAD CEILING

Quads · Glutes · Hamstrings · Unilateral

~54 min

New Load Peak

Walking Lunge

Primary — 18 min

Back Squat

Primary

Controlled descent, glute engagement at bottom. This is the new load ceiling for the block.

5 × 5

98–105#

rest 2:30

Accessories — 28 min

Front-Foot Elevated Split Squat

Deep range, long stance. Front heel drives up. Primary unilateral driver.

4 × 10/leg

50# DBs

rest 90 sec

Barbell Good Morning

Hinge from hip, soft knee, proud chest. Hamstring stretch is the goal.

4 × 12

85#

rest 90 sec

DB Walking Lunge

Long stride, upright torso. Drive through the front heel.

4 × 12/leg

30# DBs

rest 75 sec

// Finisher — 8 min

Reverse Sled Drag — 6×20m
Drive through the heel, tall spine.

Mark Session Complete

CPF/STRONG // SESSION 06

↑ Upper

// Session 06

PRESS VOLUME
+ FRONT RAISE

Shoulders · Back · Anterior Delt · Core

~52 min

5×6 Press

Rep Increase

Primary — 18 min

Strict Barbell Overhead Press

Primary

Rib down, glutes squeezed, full lockout. Rep increase from 5×5.

5 × 6

50–55#

rest 2:00

Accessories — 24 min

DB Seated Arnold Press

Full rotation. Control the descent. Shoulder hypertrophy volume.

4 × 12

17.5# DBs

rest 90 sec

Ring Row (Feet Elevated)

Full stretch at the bottom. Pull the chest to the rings.

4 × 15

BW

rest 75 sec

DB Front Raise

2 up, 2 down tempo. Anterior delt and upper trap.

4 × 10

10# DBs

rest 60 sec

// Core — 7 min

Side Plank Shoulder Tap — 3×:40/side
Keep hips level throughout. Match or exceed prior hold time.

Mark Session Complete

CPF/STRONG // SESSION 07

↕ Combo

// Session 07

TRAP BAR +
BENCH COMBO

Full Body · Posterior Chain · Chest · Core

~58 min

Dual Primary

Block Closer

Primary A — Lower · 18 min

Trap Bar Deadlift

Primary A

Block-peak load. Full hip drive, controlled upper body. Own every rep.

5 × 4

145–150#

rest 2:30

Primary B — Upper · 15 min

Barbell Bench Press

Primary B

4×8 at top-end block load. All reps clean.

4 × 8

75#

rest 90 sec

Accessories — 16 min

Hang Power Clean

Explosive hip extension. Hip drive — not the pull. Ties posterior chain work to upper body session.

6 × 4

55#

rest 90 sec

Rear-Foot Elevated Split Squat

Forward torso lean. Glute bias. Block-closing unilateral work.

3 × 10/leg

45# DBs

rest 90 sec

Bent-Over Barbell Row

Upper back finish. Full range, elbows high.

3 × 10

95#

rest 75 sec

// Core Circuit — 9 min · 3 Rounds

:35 Side Plank each side · :35 Hollow Hold
Back to back, no rest within the round. Core integrity closes the block.

Mark Session Complete