Back Day:

Deadlifts: (5,3,1,1,1,1,1) Warmup Included

Deficit Deadlifts: (sets of 3-5) (~65%)
Rack Pulls: (sets of 3-5) (85%+)
Barbell/T-Bar Rows: 12,10,8,6,AMAP
Cable Rows: 15,12,10,8,6, AMAP
Lat Pullover (Cable or DB) 12,10,8,6, AMAP
Pulldowns/Pullups: 12,10,8,6, AMAP
Cardio

Chest Day:
Bench Press: (5,3,1,1,1,1) Warmup Not Included
Close Grip Bench Press: Sets of 3-5 (70% +)
Incline Barbell Press: 4x12-15
Dumbbell Low Incline Press: 3x10-12
Dumbbell High Incline Press: 3x10-12
Dumbbell Fly: 3x10-12
Cable Flys: 4x15-20 +1 Set of AHAP/AMAP
Pec Dec: 12,10,8,6, AMAP
Cardio

Squat Day:
Squats: (5,3,3,1,1,1,1)
Olympic squat/Front squat: 2 sets 1-3 @ 85%
Pause squat/Box Squat (pause at parallel): 2 sets 4-6 @ 75% +
-Alternate Weeks BS ~85% or more
Straight Leg Deads: 12,10,8,6,4
Leg Extensions: 4x15+
Leg Curls: 4x15+

Shoulders:
Over Head Press: 15,12,10,8,6, AMAP
DB Military Press: 15,12,10,8,6, AMAP
Dips: 15,12,10,8,6, AMAP (weighted)
Single Arm Dumbbell OHP: 3-4 sets of 10-12
Lateral Flys: 100 Reps
Front Raises: 50 Reps
Rear Delt Flys: 5x15
Rear Delt Machine Fly: 3xAMAP
Shrugs: 15,12,10,8,6, AMAP

Bicep Curls: 15,12,10,8,6, AMAP

Preacher Curl: 15,12,10,8,6, AMAP
Tricep Pressdown: 15,12,10,8,6, AMAP
CG Bench: 15,12,10,8,6, AMAP
Cardio

Makeup Day:
Abs, Calves, Forearms, Cardio