Strength program

Day 1

Bench press - 10x1 (80%) 

Deadlift - 10x1 (80%)

Dip - 5x1 (80%)

Thickbar barbell curl - 10x1 (80%)

Standing hipbelt calf raises - 3x10 (80%)

Day 2

Front Squat - 10x1 (80%)

Seated thickbar front press - 10x1 (80%)

Trapbar shrug - 10x1 (80%)
Rear fly - 3x8
Face pull - 3x8

Seated Leg curl - 10x1 (80%)

Day 3

Incline bench press - 10x1 (80%)

Trapbar row - 10x1 (80%)
Cable row 10x1 (80%)

Thick handle dumbbell curl - 5x1 (80%)
Thick handle hammer curl - 5x1 (80%)

Triceps overhead extension - 5x1 (80%)
Triceps pushdowns - 5x1 (80%)

Seated hipbelt calf raises - 3x8
 

Day 4

Squat - 10x1 (80%)

Romanian deadlift - 10x1 (80%)
Deficit trapbar deadlift – high pull - 10x1 (80%)

Lateral raise - 3x8

Leg extension - 1x10, 12, 15, 20
Lying leg curl - 1x10, 12, 15, 20
 

Day 5
 
Snatch - 10x1 (80%)
Sandbag walk
Rolling thunder deadlift - 10x1 (80%)

Chin - 10x1 (80%)
Pulldown - 10x1 (80%)

Weighted situps - 1x15, 20, 25, 30, 35
Twists - 200 reps
Leg raises or knee inns - 1x15, 20, 25, 30, 35

Hyperextension 1x15, 20, 25, 30, 35

Good morning 1x15, 20, 25, 30, 35
Pull through 1x15, 20, 25, 30, 35

Machine Calf raises 1x15, 20, 25, 30, 35

L-fly - 3x10