Monday

Close Grip Bench Press 4 x 8 Building

Seated DB Press 3 x 12

Lat Pull-downs 3 x 15 (30×1)

Banded Pull-aparts, 3 x 20

Bicep curls 5 x 8 (light-moderate) (30×1)

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

Tuesday

Sumo Deadlift 4 x 8, building

DB Bent-over Rows, 3 x 12

Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row)

Banded calf raises, 3 x 25

Cable Tricep extension, 3 x 15 (301)

Wall-Sits 4 x 30 seconds, weighted if too easy

Thursday

Box Squat, 4 x 8 building

Split Squats 3 x 10/leg (Goblet hold KB)

Russian KB Swings 3 x 10

Single Leg Deadlifts, 3 x 8/leg

Hip Thrusts, 3 x 10

Weighted situps 3 x 15

Friday

Strict press 4 x 8, building

Iso. Overhead press hold 4 x 10-12 seconds

Inverted Rows 5 x 8 (30×1) 30 sec. rest

Double DB Clean 4 x 8 AHAP

SS: I’s, T’s , Y’s 3 x 12

Banded Push-ups, 3 sets to failure