PHASE 1 - 4 weeks

Day 1

A1 5x5 Bench press

A2 Face pull 5x10
No rest in between exc. up to 2 min between supersets

B Bench press 60% of A1 until failure

C1 Military press 3x10

C2 Yates rows 3x10
No rest in between exc. up to 2 min between supersets

D Military press 60% 1,5 reps till failure

EZ Biceps curl 3x12

Cuban rotations 3x12

Day 2

A1 Squat 5x5
A2 Plate crunches 5x10-12
No rest in between exc. up to 2 min between supersets

B Squat 50% of A1 until failure

C1 Deadlift 3x10
C2 BW Lunges 3x10

D Deadlift 1x until failure with 60% of C1

Plank sequence.

Day 3

A1 Military press 5x5

A2 Rows 5x6-10
No rest in between exc. up to 2 min between supersets

B Military press 60% until failure

C1 Bench press 3x10

C2 Face pull 3x10
No rest in between exc. up to 2 min between supersets
D Bench press 1x until failure with 60% of C1

E Lat pulls 3x12 (slow eccentric)

Day 4

A1 Deadlift 5x5
A2 Broad jump 5x3
No rest in between exc. up to 2 min between supersets

B Deadlift 1x until failure with 60%

C1 Squat 3x10
C2 Plate Crunches 3x10
No rest in between exc. up to 2 min between supersets

D Squat until failure 1x with 60% of C1