Monday

Bench Press 6 x 8 (301) 30 seconds rest b/w sets

Seated DB Press 6 x 8 (301) 30 seconds rest b/w sets

Lat Pull-downs 3 x 15 (30×1)

Banded Pull-aparts, 3 x 20

Banded Bicep Curls, x 100, break as needed

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

Tuesday

Back Squat, 6 x 8 (301) 30 seconds rest b/w sets

DB Bent-over Rows, 4 x 8 (301) 30 seconds rest b/w sets

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

Banded face pulls 3 x 20

Banded Pull-throughs 3 x 20

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

Wednesday

Deadlift 6 x 8 (301) 30 seconds rest b/w sets

DB Romanian Deadlifts, 6 x 8 (301) 30 seconds rest b/w sets

SS A: Russian KB Swings 3 x 10

B: Goblet Reverse Lunges 3 x 10/leg

Banded Hamstring Curls x 100 reps, break as needed

Weighted situps 3 x 15

Friday

Push Press, 6 x 8 (301) 30 seconds rest b/w sets

DB Floor Press 6 x 8 (301) 30 seconds rest b/w sets

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

DB/KB snatch 4 x 8/arm

SS: I’s, T’s , Y’s 3 x 12

Banded Push-ups, 3 sets to failure