Monday

Back Squat 5 x 10 @55%

Push press 5 x 8 @55% 31×1

Incline DB BP (low) 3 x 10 @55% 31×1

Super set: 3 x 10

Barbell Good mornings

Lunges (10/leg)

Super set: 2 x 20

Seated Row

Banded face pull

GHR SSPT 2

Tuesday

Strict Press 5 x 10 @ 55%

Pause Deadlift 5 x 5 @55% 2 seconds @knee

Single arm Rows, 3 x 10/arm 31×1

Split Squat 3 x 10/leg

Superset: 3 x 10

DB bicep curls (31×1)

Cable Tricep Push downs (31×1)

Dips SSPT 2

3 x 30 second weighted planks

Thursday

Deadlift 5 x 10 @ 55%

Front Squat 5 x 5 @55% 3 second pause

Lat pull downs 3 x 10 (31×1)

Super set: 3 x 10

DB chest fly (31×1)

DB reverse fly

Super set: 3 x 10

Reverse Hyper

Belt Squat

Friday

Bench Press 5 x 10 @ 55%

Anderson Squat 4 x 6 @ 60% (31×1)

Bent-over Row 3 x 8 31×1

Pull-ups SSPT 2

Super set: 3 x 10

Banded leg extensions (31×1)

Box Jumps

Russian Twist 3 x 15