Monday

Back squat 3-2-1

(find heavy triple for day, add 5% for 2, add 5% for 1

Barbell Good mornings 4 x 6-10 heavy

Bulgarian Split Squat, 4 x 6-10/leg

Glute Ham Raise negative, 3 x 5 as slow AP

GHD Situps 4 x 10, minimal rest

Tuesday

Bench Press 3-2-1

(find heavy triple for day, add 5% for 2, add 5% for 1

Pendlay Row, 3 x 6-10 heavy

JM Press 4 x 10-12

DB chest fly 3 x10-12

Cable Tricep extension 3 x15 (301)

Thursday

Box Squat 8 x 2, focus on speed up

Dimmel Deadlift 4 x 8-12

Box Jump 4×6

3 way calf raise, 3 x 20/each

Cable Crunch 3 x 25

Friday

Close Grip Bench Press 4 x 6-10

DB Bench Press 6 x 6, heavy and fast

DB Lat pull-overs 3 x 8-12

Arnold Press 3 x 8 -12

Hammer Curls 4 x 6-10