Workout-Split
Workout A
Squat [heavy variation]
Pull [heavy variation]
Press [heavy variation]
Hip Hinge [heavy variation]
[isolation]
Bicep [isolation]
Tricep [isolation]
Press heavy variation
Squat heavy variation
Close Grip Pause Bench Press 3-5x4-6
Low bar Squat 3-5x4-6
Pause Overhead Press 3-5x4-6
High bar Squat [heels] 3-5x4-6
Weighted dip 3-5x4-6
Zombie Squat [heels] 3-5x4-6
Incline close Grip Pause Bench Press 3-5x4-6
Low bar Box Squat 3-5x4-6
Pause Z-Press 3-5x4-6
Low bar Pause Squat 3-5x4-6
Weighted pause dip 3-5x4-6
High bar Pause Squat [heels] 3-5x4-6
Hip Hinge heavy variation
Pull heavy variation
Romanian Deadlift 3-5x8-12
Weighted Chin up medium grip 3-5x4-6
Pendlay Row 3-5x6-8
Weighted Pull up medium grip 3-5x4-6
Pause Romanian Deadlift 3-5x8-12
Weighted Chin up close grip 3-5x4-6
Good Mornings 3-5x10-15
Weighted Pull up close grip 3-5x4-6
Stiff legged deadlift touch and go 3-5x6-8
Weighted Pull up wide grip 3-5x4-6
Paused Good Mornings 3-5x10-15
Weighted Pull up neutral grip 3-5x4-6