Tuesday
Squat:
Do 5's up to a new PR. Take off 10-20kg and do as many reps as you can do for 2 sets.
Example: 65x5 75x5 85x5 95x5 105x5 85x12, 10
Deadlift: Do 3-5 sets of 5 reps at 20kg under your 5RM
Leg Press: 3 sets of 20 reps.
Abs: 3 sets of 20 reps.
Wednesday
Front squat 3 sets x 5 reps.
You can skip this if you just want to squat 2 times a week.
Bench press: Do 5's up to a new PR.
Take off 10-20kg and run 2 sets of as many reps you can.
Pullups: 5 sets of as many reps you can do.
Military press: 3 sets x 8-10 reps.
Barbell rows: 4 sets x 10-12 reps
Biceps curl: 4 sets x 10-12 reps.
Friday or Saturday
Squat: 5 sets x 5 reps with 20 kg below the maximum weight from Monday.
Deadlifts:
Do 5's up to a new PR
Stiff legged deadlift: 3 sets x 10 reps
Abs: 3 sets x 20 reps
Sunday
Military press: Do sets of 5s up to a new pr.
Pullups: 5 sets of as many reps you can.
Bench press: 3 sets x 8-10 reps.
Barbell or dumbell rows: 4 sets x 10-12 reps
Cable rows: 3 sets x 10-12 reps. Hold a few seconds in the top positions and squeeze shoulder blades together.
Triceps push down: 4 sets x 10-12 reps
