Day 1:

Back Squat 5 x 12 @50%

Push press 5 x 8 @50% 31×1

Incline DB BP (low) 3 x 10 @50%  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 1

Day 2:

Strict Press 5 x 12 @ 50%

Romanian Deadlift 5 x 8 @50% 31×1

Single arm Rows, 3 x 10/arm 31×1

Bulgarian Split Squat 3 x 10/leg

Superset: 3 x 10

DB bicep curls (31×1)

Cable Tricep Push downs (31×1)

Dips SSPT 1

3 x 30 second weighted planks

Day 3:

Deadlift 5 x 12 @ 50%

Front Squat  5 x 8 @50% 31×1

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 @ 50%

Box Squat EMOM 10, 3 reps @50%

Bent-over Row 3 x 8 31×1

Pull-ups SSPT 1

Super set: 3 x 10

Banded leg extensions (31×1)

Box Jumps

Russian Twist 3 x 15