Monday

Deadlift 5 x 5, building to a heavy set

Glute Bridges 4 x 5, 3 second paus at top

Dumbbell Chest fly 3 x 12

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

French Press (light) 5 x 8 (30×1) 30 sec. rest

Lat pulldown (machine) 3 x 15 (light-moderate) (301) 30 sec. rest

Tuesday:

Bench Press 5 x 5 Build to a heavy set

Bent-over Rows, 4 x 8, 3 second negative

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

Banded Pull-aparts, 3 x 20

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

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

Thursday: Strict Press 5 x 5, building to a heavy set

Single leg KB deadlift 4 x 8/leg, heavy

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

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

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

Banded Push-ups, 3 sets to failure

Friday:

Back Squat 5 x 5, building to a heavy set

Alt. Front rack rev. lunges 4 x 12, building

Seated Row, 3 x 15 (3 second negative)

Russian KB Swings, 4 x 12

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

Barbell situps 3 x 10