Monday

Romanian Deadlift 4 x 6, building to a heavy set

Weighted Glute Bridge, 3 x 12 (301)

Dumbbell Reverse fly 3 x 12

Single Leg KB Deadlifts 5 x 8 /leg 30 sec. rest

Cable Tricep extension, 3 x

Banded Face pulls 3 x 20

Tuesday

Wide-grip Bench Press 4 x 5 Build to a heavy set

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

Cable Lat Pull-downs, 3 x 15 (301)

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)

Thursday

Push Press 5 x 5, building to a heavy set

Iso. Overhead press hold 4 x 10-12 seconds

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

DB/KB snatch 4 x 8/arm

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

Banded Push-ups, 3 sets to failure

Friday

Box Squat EMOM, 10 minutes, 3 reps light and fast up

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

Superset: 4 x 12 KB Goblet Squat

Russian KB Swings

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

Weighted situps 3 x 15