WEEK 1

Monday
Back Squat TM = (55kg)
70% @ 37.5kg x 3
80% @ 45kg x 3
90% @ 50kg x 3+
70% @ 37.5kg, 5x5
Assistance Work
Incline Dumbbell Bench – 5 x 10
Pull Ups – 5 x 10
Bulgarian Split Squat – 5 x 10

Wednesday
Barbell Shoulder Press TM = (40kg)
70% @ 27.5kg x 3
80% @ 32.5kg x 3
90% @ 37.5kg x 3+
70% @ 27.5kg, 5x5
Assistance work
Seated Smith Press – 5 x 10
Prone Dumbbell Row – 5 x 10
Ab Work – 5 x 10

Friday
Deadlift TM = (95KG)
70% @ 62.5kg x 3
80% @ 75.5kg x 3
90% @ 85.5kg x 3+
70% @ 62.5kg, 5x5
Assistance work
V-bar Tricep Pressdown – 5 x 10
Cable Curl – 5 x 10
Ab Work – 5 x 10
WEEK 2

Monday
Flat Bench Press TM = (65KG)
70% @ 45.5kg x 3
80% @ 52.5kg x 3
90% @ 57.5kg x 3+ (12)
70% @ 45.5kg, 5x5
Assistance Work
Push Ups – 5 x 10 (bw)
Seated cable row – 5 x 10 (30,40,50,50,50)
Back Extensions – 5 x 10 (5)

Wednesday
Back Squat TM = (55kg)
65% @ 35.5kg x 5
75% @ 42.5kg x 5
85% @ 47.5kg x 5
65% @ 35.5kg, 5x5
Assistance Work
Incline Dumbbell Bench – 5 x 10
Pull Ups – 5 x 10
Bulgarian Split Squat – 5 x 10

Friday
Barbell Shoulder Press TM = (40kg)
65% @ 25kg x 5
75% @ 30kg x 5
85% @ 35kg x 5
65% @ 25kg, 5x5
Assistance work
Seated Smith Press – 5 x 10
Prone Dumbbell Row – 5 x 10
Ab Work – 5 x 10

WEEK 3

Monday
Deadlift TM = (95KG)
65% @ 62.5kg x 5
75% @ 72.5kg x 5
85% @ 80kg x 5
65% @ 62.5kg, 5x5
Assistance work
V-bar Tricep Pressdown – 5 x 10
Cable Curl – 5 x 10
Ab Work – 5 x 10
Wednesday
Flat Bench Press TM = (65KG)
65% @ 42.5kg x 5
75% @ 47.5kg x 5
85% @ 55kg x 5
65% @ 42.5kg, 5x5
Assistance Work
Push Ups – 5 x 10
Lat Pulldown – 5 x 10
Back Extensions – 5 x 10

Friday
Back Squat TM = (55kg)
75% @ 42.5kg x 5
85% @ 47.5kg x 3
95% @ 50kg x 1+
75% @ 42.5kg, 5x5
Assistance Work
Incline Dumbbell Bench – 5 x 10
Pull Ups – 5 x 10
Bulgarian Split Squat – 5 x 10