Monday

Bench Press, 4 x 8 (301) 90 seconds rest b/w sets

DB Push Press, 4 x 8-10

Lat Pull-downs 3 x 20 (301)

Banded Pull-aparts, 3 x 15 (301)

Hammer Curls, 3 x 10-12

Plank Pull-throughs 4 x 30 (L+R=2)

Tuesday

Back Squat, 4 x 8 (301) 90 seconds rest b/w sets

SS A) Barbell Romanian Deadlifts, 3 x 12

B) Barbell Bent-over Rows, 3 x 12

Pull-up Negatives 5 x 5 (30×1) (jump from box if needed, sub inverted row)

Banded Box step-ups, 2 x 30/leg

Weighted Wall-sits, 4 x :45 seconds

Thursday

Deadlift 4 x 8 (301) 90 seconds rest b/w sets

Hip Thrusts, 3 x 10

Goblet hold Split Squats, 3x 8-10/leg

SS: A) Russian KB Swings 3 x 10

B) Banded Row 3 x 20

Weighted situps 4 x 15-20

Friday

Strict press 4 x 8 (301) 90 seconds rest b/w sets

DB Tate Press, 4 x 8-10

Inverted Rows 4 x 10-12 (301)

DB Lat pullover 3 x 10-12

SS: I’s, T’s , Y’s 3 x 12

Weighted Planks, 3 x 30 seconds