Monday
Deficit Deadlifr 8x2
Trapbar deadlift 5x1Trapbar row 5x5
Cable row 5x5
Pull through 3x15
Chin 5x5
Tuesday
Partial Bench 8x2
Bottom position Bench 5x1Incline 5x1
Dip 5x5
Weighted press up 5x5
Close grip bench press 5x5
Weighted situps 100 reps
Twists
Wednesday
Squat 8x2
Bottom squat 5x1Romain deadlift 8x2
Leg curl 5x5
Hyperextension 3x15
Good morning 5x5
Hipbelt calf raise 8x15
Hipbelt seated calf raise 8x15
Thursday
Thickbar seated press 8x2
Thickbar seated half press 5x1Bradford press 5x5
Trapbar high pull 8x2
Trapbar shrug 5x5
Face pull 3x15
Rear fly 3x5
Bench curl 5x5
Hammer curl 5x5
Side bend 3x15
Hanging leg raise 100 reps
Friday
Sandbag walk
Sandbag clean and press 8x1Power clean 8x1
Heavy bag 1 minute round
Rolling thunder deadlift 8x1
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