Monday:

Strong:

Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest

Bench Press 5 x 8 (light-moderate) (30×1) 30 sec. rest

Dumbbel Chest fly 5 x 8 (Light) (30×1) 30 sec. rest

Weighted step-ups 5 x 8 /leg 30 sec. rest

French Press (light) 5 x 8 (30×1) 30 sec. rest

Side delt raise 5 x 8 (30×1) 30 sec. rest

Comp:

Back Squat 5 x 8 @60%

DB Weighted Lunges 3 x 10/leg, any hold

Super set: 3 x

Banded Good Mornings x 10

Banded face pull x 20

GHR SSPT 4 (sub DB Hamstring Curls)

Wednesday:

Strong:

Front Squat 5 x 8 (light-moderate) (30×1) 30 sec. rest

Pull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)

Alt. Reverse Lunge 5 x 8/leg (light-moderate) 30 sec. rest

Banded Leg extension 5 x 8 (30×1) 30 sec. rest

Hammer Curls 5 x 8 (light-moderate) (30×1) 30 sec. rest

Russian Twists 3 x 15 (L+R=1)

Comp:

Strict Press 5 x 8 @60%

Close Grip Bench Press 4 x 6 @60%

Superset: 3 x 10

DB bicep curls (31×1)

Cable Tricep Push downs (31×1)

Dips SSPT 4

3 x 30 second weighted planks

Friday:

Strong:

Deficit Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest (3 inch deficit)

Close grip bench press 5 x 8 (light-moderate) (30×1) 30 sec. rest

Weighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. rest

Z-Press 5 x 8 (30×1) 30 sec. rest

Single leg KB deadlift 4 x 8/leg (light) (30×1) 30 sec. rest

Lat pulldown (machine) 3 x 15 (light-moderate) (30×1) 30 sec. rest

Comp:

Deadlift 5 x 8 @60%

Lat pull downs 3 x 10 (31×1)

Super set: 3 x 10

Reverse Hyper (Sub KB Swings)

Belt Squat (Sub Goblet Squat)

Weighted Sit-up 3 x 12