Monday

Wide Grip Bench Press 4 x 8 Building

Barbell 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

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

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

Tuesday

Deadlift 4 x 8, building

Weighted Glute Bridge, 3 x 12 (301)

DB Hamstring Curl, 3 x 12

Banded box step-ups, 2 x 20/leg

Cable Tricep extension, 3 x 15 (301)

Banded Face pulls 3 x 20

Thursday

Back Squat, 4 x 8, building

Front Foot elevated Reverse Lunges, 3 x 10/leg (Goblet hold KB)

Russian KB Swings 3 x 10

DB Romanian Deadlifts, 3 x 15

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

Weighted situps 3 x 15

Friday

Push press 4 x 8, building

Iso. Overhead press hold 4 x 10-12 seconds

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

Double DB Clean 4 x 8 AHAP

SS: I’s, T’s , Y’s 3 x 12

Banded Push-ups, 3 sets to failure