Monday:

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)

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

Single arm row 5 x 8/arm (30×1) 30 sec rest

Reverse Curls 5 x 8 (light-moderate) (30×1) 30 sec. rest

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

Comp:

Strict Press 5 x 8 @57.5%

DB Bench Press 3 x 10 (31×1)

Superset: 3 x 12

DB bicep curls (31×1)

Cable Tricep Push downs (31×1)

Dips SSPT 3

3 x 30 second weighted planks

Wednesday:

Strong:

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

Bench press 5 x 8 (light-moderate) (30×1) 30 sec. rest

Alt. Reverse Lunge 5 x 8/leg (light-moderate) 30 sec. rest

See-saw press 5 x 8 (30×1) 30 sec. rest

Floor Press 5 x 8 (30×1) 30 sec. rest

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

Comp:

Deadlift 5 x 8 @57.5%

Front Squat 5 x 5 @55% 3 second pause

Lat pull downs 3 x 12 (31×1)

Super set: 3 x 12

DB chest fly (31×1)

DB reverse fly

Weighted Sit-up 3 x 10

Friday:

Strong:

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

Alt. Front rack rev. lunges 5 x 8 (light) (30×1) 30 sec. rest

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

DB Hang Power Clean 4 x 8/arm (light-moderate) 30 sec. rest

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

Barbell situps 3 x 12

Comp:

Bench Press 5 x 8 @57.5%

Bent-over Row 3 x 8 31×1

Pull-ups SSPT 3

Super set: 3 x 12

Banded leg extensions (31×1)

Box Jumps

Russian Twist 3 x 15