Day 1

Back Squat 5 x 12 @55%

Push press 5 x 8 @55% 31×1

Super set: 3 x 10

Barbell Good mornings

Lunges (10/leg)

Super set: 3 x 25

Seated Row

Banded face pull

GHR SSPT 8

Day 2

Strict Press 5 x 12 @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 8

3 x 30 second weighted planks

Day 3

Deadlift 5 x 12 @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

Day 4

Bench Press 5 x 12 @55%

Anderson Squat 4 x 6 @ 60% (31×1)

Bent-over Row 3 x 8 31×1

Pull-ups SSPT 8

Super set: 3 x 10

Banded leg extensions (31×1)

Box Jumps

GHD sit-ups 4 x 10