Monday:
| Strong: |
| Close-grip 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 |
| Zottman Curls 5 x 8 (light-moderate) (30×1) 30 sec. rest |
| Russian Twists 3 x 15 (L+R=1) |
| Comp: |
| Deadlift 5 x 10 @55% |
| Lat pull downs 3 x 10 (31×1) |
| Super set: 3 x 10 |
| Super set: 3 x 10 |
| Heavy KB Swings |
| Belt Squat |
| Weighted Sit-up 3 x 15 |
Friday:
| Comp: |
| Strict Press 5 x 10 @62.5% |
| Close Grip Bench Press 4 x 6 @62.5% |
| Superset: 3 x 12 |
| DB bicep curls (31×1) |
| Cable Tricep Push downs (31×1) |
| Dips SSPT 6 |
| 3 x 30 second weighted planks |
| Strong: |
| 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) |