Monday

Deadlift 4 x 5, building to a heavy set

Weighted Glute Bridge, 3 x 12 (301)

Dumbbell Reverse fly 3 x 12

Banded box step-ups, 2 x 20/leg

Cable Tricep extension, 3 x 15 (301)

Banded Face pulls 3 x 20

Tuesday

Bench Press 4 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 (jump from box 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 4 x 5, building to a heavy set

Iso. Overhead press hold 4 x 10-12 seconds

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

Friday

Back Squat, 5 x 4 with a 3 second pause in the bottom

Superset: 4 x 12/leg KB Goblet lunges

Russian KB Swings

DB Romanian Deadlifts, 3 x 15

Box Jumps, 3 x 8 (as high as comfortably possibe)

Weighted situps 3 x 15