Program B — ~90 minute session

Magic Moves names · Dorian / Pearl / O’Shea order · Per-exercise pages (p. & order)

Loads: On unfamiliar exercises, chase form and calm breathing before chasing yesterday’s numbers. O’Shea: light → working ramps. Dorian: last safe set to failure only where appropriate. Donkey toe raise: use a bench and spotter or swap per index note.

#	Phase	~Min	Focus	Exercise
1	Pearl + light hinge prep	6–8	Posterior chain wake-up	Barbell Good Morning
2	Pearl	5–7	Core / obliques	Seated Dumbbell Side Bend
3	Dorian	8–10	Thighs / single-leg rhythm	Barbell Alternated Front Lunge
4	Dorian	8–12	Thighs — cradle bar; ramp carefully	Flat Footed Medium Stnace Zercher Squat
5	Dorian	10–12	Thighs — main squat	Flat Footed Medium Stance Barbell Squat
6	Hinge	10–12	Posterior chain	Barbell Dead Lift
7	Hinge	8–10	Hamstrings / hips	Stiff Legged Dumbbell Dead Lift
8	Trunk after hinges	6–8	Trunk	Bent Knee Barbell Good Morning
9	Dorian	8–10	Upper back	Wide Grip Bent Over Barbell Rowing
10	Dorian	8–10	Upper back	Bent Over Two Dumbbell Rowing
11	Chest	8–10	Chest	Wide Grip Incline Barbell Bench Press
12	Chest	8–10	Chest	Medium Grip Decline Barbell Bench Press
13	Dorian	7–9	Shoulders	Standing Military Press
14	Shoulders	6–8	Shoulders	Barbell Push Press
15	Dorian	5–6	Calves	Seated Barbell Toe Raise
16	Calves	5–7	Calves — bench + balance	Donkey Toe Raise
17	Dorian	6–8	Biceps	Standing Medium Grip Barbell Cheat Curl
18	Dorian	6–8	Triceps	Lying Supine Close Grip Barbell Triceps Curl to Forehead
19	Forearms	4–5	Forearms	Standing Behind Back Barbell Palms Up Wrist Curl
20	Neck finisher	3–5	Neck	Standing Towel Neck Resistance
Zercher squat: spelling in app catalog is “Stnace”; bar sits in elbow cradle—start light. Towel neck and donkey calf are skill and setup sensitive; omit or substitute from the same body-part pages if needed.

Exercise list with book page refs

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