| Monday |
| Back Squat 5 x 10 @55% |
| Push press 5 x 8 @55% 31×1 |
| Super set: 3 x 10 |
| Barbell Good mornings |
| Lunges (10/leg) |
| Super set: 2 x 30 |
| Seated Row |
| Banded face pull |
| GHR SSPT 6 |
| 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 |
| Superset: 3 x 10 |
| DB bicep curls (31×1) |
| Cable Tricep Push downs (31×1) |
| Dips SSPT 6 |
| 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 6 |
| Super set: 3 x 10 |
| Banded leg extensions (31×1) |
| Box Jumps |
| GHD sit-ups 3 x 12 |