1)Deadlift: work up to heavy single-240
2)RDL: 185x2x6
3)BB Hip thrust: 185x8/205x8/210x8/8
4)Single leg reverse hyper: 70x15/80x2x15
5)Hanging leg raises: 2x15/ Reverse crunch: 2x15
WEDNESDAY- BENCH DAY
1)Bench press w/pause: 125x5x2
2)Partial paused bench press: 110x2x5
3)Seated cable row: 3x8
4)Lat pulldown: 3x12
5)DB lying tricep extensions: 3x10
FRIDAY -SQUAT DAY
1)Squat: 195x5x2(beltless)
2)Seated box jump: 3x3
3)Bulgarian split squats: 30x8/35x8
4a)Ab wheel: 2x10(to wall from toes)/ 1x12 negatives
4b)Seated band abductions: 3x20
Saturday -Accessory Day
Pullups: (wide grip, fat bar) 3x6
1)Speed press: 5x3 @55% (80lbs)
2a)BB glute bridge: 135x15/145x3x15
2b)Incline bench press: 85x6/90x2x6
3a)Lateral raise: 3x10
3b)Face Pulls: 3x15
3c)Tricep pushdown:3x15
Conditioning:
Sled drag/sled push x10 + Overhead dumbbell carries & Lsits between sets
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