Monday

Sumo Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest

Incline DB Bench Press 5 x 8 (light) (30×1) 30 sec. rest

Standing Arnold Press 5 x 8 (Light) (30×1) 30 sec. rest

Glute Bridges 5 x 8 /leg 30 sec. rest

Skull Crushers (light) 5 x 8 (30×1) 30 sec. rest

Side delt raise 5 x 8 (30×1) 30 sec. rest

Tuesday

Front Squat 5 x 8 (light-moderate) (30×1) 30 sec. rest

Pull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)

Weighted step-ups 5 x 8 /leg 30 sec. rest

Single arm row 5 x 8/arm (30×1) 30 sec rest

Reverse Curls 5 x 8 (light-moderate) (30×1) 30 sec. rest

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

Thursday

Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest (3 inch deficit

Bench press 5 x 8 (light-moderate) (30×1) 30 sec. rest

Alt. Reverse Lunge 5 x 8/leg (light-moderate) 30 sec. rest

See-saw press 5 x 8 (30×1) 30 sec. rest

Floor Press 5 x 8 (30×1) 30 sec. rest

Lat pulldown (machine) 3 x 15 (light-moderate) (30×1) 30 sec. rest

Friday

Back Squat 5 x 8 (light-moderate) (30×1) 30 sec. rest

Alt. Front rack rev. lunges 5 x 8 (light) (30×1) 30 sec. rest

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

DB Hang Power Clean 4 x 8/arm (light-moderate) 30 sec. rest

DB Zottman Curls 5 x 8 (light) (30×1) 30 sec. rest

Barbell situps 3 x 12