Sat Fullbody max effort
Mon rest
Tue Abs/Calfs
Wed Chest/Back
Thu Shoulders/Calfs
Fri Arms
Sat Fullbody
Deadlifts 5/4/3/2/1
Clean and press 5/4/3/3
Power clean 5/5/4/4
Box Squat 5/5/4/4
Widegrip lat pulldown 5/5/5/5/5
Flat bench press 5/4/3/2/1
Barbell Row 5/5/4/4
Glut ham raise 5/5/5/5/5
Tue Abs/Calfs
Cable crunch 10x4
Hanging leg raise 10x4
Plank 10x4
Roman Chair 10x4
Standing calf raise 20/15/12/10
Seated calf raise 20/15/12/10
Super set with isomentic holds for as long as possible on the last rep of each set.
Wed Chest/Back
Super set
bench press 15/12/10/8
Poliquin pull ups from best of back article. wide grip/mid grip ect
super set
incline DB press 12/10/8/8
Iso dynamic rows from best of back 4 sets
super set
Wide grips 10-12 x 4
cobra pulldowns 10-12 x 4
super set
press ups AMAP x4
Chest surported row 10 x 4
super set
DB flys 10-12 x 4
Pulldowns 10-12 x 4
Thu Shoulders
Seated DB press 15/12/10/8
Seated Power cleans 10-12 x 4
super set
Upright row 12/10/8/8
Cable rear flys 12 x 4
super set
Lat raise 15 x 4
rear flys 12 x 4
super set
Front raises 12-15 x 4
Shrugs 12-15 x 4
Delt triads x 3
Calf - same as before
fri arms
Super set
Barbell curls 5 x 5
close grip bench press 5 x 5
super set
wide grip curls 5 x 5
tricep pushdowns 10 x 4
super set
tricep dips 5 x 5
close grip BB curl 5 x 5
Super set
Hammer curls 10 x 4
Scull crusher 10 x 4
super set
zotman curls 10 x 4
close grip push up 10 x 4
Any critisims or extra ideas will be great, Im gona be starting this or a modifide version in a weeks time, with a aim to gain strength, size and power for the upcoming rugby season. Thanks for any help.