Workout A
Squat
Bench Press
Deadlift
Bent Over Row
Workout B
Front Squat
Overhead Press
Power Clean
Pull Up
Alternate Workout A and B on alternate days
Sets and Repetations
5x5 , 4x4 , 3x3 , 2x2 , 1x1 each untill stall
Rest Between Set
3-5 minutes
Progression
5kg in Squat,4kg in Bench Press,6kg in Deadlift as long as possible then half the numbers
Foot Notes
1 workset for Deadlift and Power Clean
Reverse sets and repetations for Power Clean(e.g. 5x1 instead of 1x5)
Stats
Height:5’5’’
Weight:50kg
Body Fat Percentage:10%
Neck:12’’
Shoulder:16’’
Chest:32’’
Arms:12’’
Forearms:9’’
Waist:28’’
Thigh:16’’
Calves:11’’
Exercise Specifics
Squat:Low bar position , 1.5x shoulder width stance
Bench Press:32" width grip
Deadlift:Conventional stance , hook grip
Bent Over Row:32" width grip
Front Squat:Shoulder width stance
Overhead Press:Just outside shoulder width grip , shoulder width feet position
Power Clean:Conventional stance , hook grip
Pull Up:Just outside shoulder width grip
Exercise Ratios
Squat:Front Squat=5:4
Bench Press:Overhead Press=3:2
Deadlift:Power Clean=5:3
Bench Press:Bent Over Row=1:1
Bent Over Row:Pull Up=1:1