Monday
General Prep Upper
Superset 1: 5×10 Banded Bent Over Row & DB Strict Press
Superset 2: 5×5 Chained Bench Press & Strict Chin Up
Finishing Circuit: 3×10 Pullover, 10 Close Grip Bench, 20 Banded Tricep Extensions
Tuesday
Dynamic Lower
10×2 Back Squat w/ Chains or Bands
10×1 Deficit Deadlift w/ Chains or Bands
Superset: 4×10, Stiff Leg DL, (5) glute ham raise, SL Ham Curl
Thursday
Max Lower
3RM Pause Deficit Deadlift
3×3 Deficit Deadlift
5×10 Good Morning
3×15 Snatch Grip Hip Extension