Day 1

Bench Press 4 x 8-12 (301)

Seated DB Press 4 x 8-12 (301)

Lat Pull-downs 3 x 20-25

Banded Pull-aparts, 3 x 20

Banded Bicep Curls, x 100, break as needed

Russian Twists 3 x 20 (L+R=1)

Day 2

Back Squat, 4 x 8-12 (301)

DB Bent-over Rows,4 x 8-12 (301)

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

Banded face pulls 3 x 25

Banded Pull-throughs 3 x 25

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

Day 3

Deadlift 4 x 8-12 (301)

DB Romanian Deadlifts, 4 x 8-12 (301)

SS A: Russian KB Swings 3 x 12-16

B: Goblet alt. Reverse Lunges 3 x 20

Banded Hamstring Curls x 120 reps, break as needed

Weighted situps 4 x 15

Day 4

Push Press, 4 x 8-12 (301)

DB Floor Press 4 x 8-12 (301)

Inverted Rows 5 x 10-15

DB Hang Clean and Jerk 4 x 8

SS: I’s, T’s , Y’s 3 x 10

Banded Push-ups, 3 sets to failure