Monday:

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

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

Dumbbel Chest fly 5 x 8 (Light) (30×1) 30 sec. rest

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

French Press (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)

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

Banded Leg extension 5 x 8 (30×1) 30 sec. rest

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

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

Thursday:

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

Close grip bench press 5 x 8 (light-moderate) (30×1) 30 sec. rest

Weighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. rest

Z-Press 5 x 8 (30×1) 30 sec. rest

Single leg KB deadlift 4 x 8/leg (light) (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

Barbell goodmornings 5 x 8 (light) (30×1) 30 sec. rest

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

DB/KB Snatch 4 x 8/arm (light-moderate) 30 sec. rest

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

Barbell situps 3 x 10