Monday

Strong:

Deficit Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest (3 inch deficit)

Close grip bench press 5 x 8 (light-moderate) (30×1) 30 sec. rest

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

Z-Press 5 x 8 (30×1) 30 sec. rest

Single leg KB deadlift 4 x 8/leg (light) (30×1) 30 sec. rest

Lat pulldown (machine) 3 x 15 (light-moderate) (30×1) 30 sec. rest

Powerlifting (Comp)

Deadlift 5 x 10 @ 55%

Front Squat 5 x 5 @55% 3 second pause

Lat pull downs 3 x 10 (31×1)

Super set: 3 x 10

DB chest fly (31×1)

DB reverse fly

Weighted Sit-up 3 x 10

Wednesday:

Strong:

Back Squat 5 x 8 (light-moderate) (30×1) 30 sec. rest

Barbell goodmornings 5 x 8 (light) (30×1) 30 sec. rest

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

DB/KB Snatch 4 x 8/arm (light-moderate) 30 sec. rest

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

Barbell situps 3 x 10

Powerlifting (comp)

Bench Press 5 x 10 @ 55%

Anderson Squat 4 x 6 @ 60% (31×1)

Pull-ups SSPT 2

Super set: 3 x 10

Banded leg extensions (31×1)

Box Jumps

Russian Twist 3 x 15

Friday

Strong:

Sumo Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest

Incline DB Bench Press 5 x 8 (light) (30×1) 30 sec. rest

Standing Arnold Press 5 x 8 (Light) (30×1) 30 sec. rest

Glute Bridges 5 x 8 /leg 30 sec. rest

Skull Crushers (light) 5 x 8 (30×1) 30 sec. rest

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

Powerlifting (comp)

Back Squat 5 x 8 @57.5%

Push press 5 x 8 @55% 31×1

Barbell Good mornings 3 x 12

Super set: 2 x 25

Seated Row

Banded face pull

GHR SSPT 3