Week 1

Day 1-

Squats
74% x 3 sets x 5 reps
77% x 6 sets x 1 reps
70% x 1 sets x 6 reps

Pause Squats
60% x 2 sets x 4 reps

Bench Press
75% x 3 sets x 5 reps
78% x 6 sets x 1 reps
70% x 1 sets x 6 reps

OHP
3 sets x 10 reps

Pull ups
3 sets x 10 reps

barbell bicep curls

4sets x 10 reps

tricep cable pull down

4sets x 10 reps

Day 3-

Deadlifts
75% x 3 sets x 5 reps
78% x 6 sets x 1 reps
70% x 1 sets x 6 reps

CGBP
70% x 4 sets x 4 reps

Bent over rows

4 sets x 8 reps

Pull ups
4 x 8 reps

Tricep pull downs (cable)

4sets x 12reps

Barbell Bicep Curls

3sets x 8reps
Day 5-

Paused Squats
71% x 5 sets x 3 reps

Bench Press
76% x 5 sets x 5 reps

CGBP
70% x 3sets x 10reps

OHP
4 sets x 4reps

Face pulls
3 sets x 12 reps

Day 6-

Pause Deadlifts
65% x 4 sets x 4 reps

Front squats
3 sets x 3 reps (RPE 8-do not go above an RPE 8)

Pull ups SS dips

4 sets x 10 reps

Single Arm Rows

3 sets x 10 reps

Hammer Curls
3 sets x 12 reps