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