Week 1
Monday – Max Effort Squat/DL
Low box squat – work up to a 3rm
Straight leg deadlifts 4 x 8
Incline bench sit-ups 4 x 15
Lunges 4 x 20
Leg Curl and Leg Ext 4 x 15
Wednesday – Max Effort Bench
Close grip bench – work up to a 3rm
T-bar rows 4 x 8
Lying DB extensions 4 x 12
Incline 3-5 x 6-8
Face Pull and BB Curl 4 x 12
Shoulder Raise 20 x rear, side, front
Friday – Speed Squat
Box squats 45% 8 x 2
Speed deadlift 65% 6 x 1
Straight leg deadlifts 4 x 8
Incline bench sit-ups 4 x 15
Close Stance GM 3-5 x 8-10
Split Squats 3-4 x 12
Calf Raise 2-4 x 1min
Sunday – Speed Bench
Speed bench 45% 9 x 3
T-bar rows 4 x 8
Lying DB extensions 4 x 12
JM Press 3-5 x 6 – Dips 3-5 x 12-15
PullUp 3-6 x fail
Bradford Press 3-4 x 12
Reverse Grip Curl 3-4 x 12 and Rear Fly 3-4 x 20