DAY 1
A. Back squat
5 sets of 3-5 reps using the double progression method
B. Front squat with heels elevated
3 sets of 6-8 reps using the double progression method
C. Bulgarian split squat
3 sets of 6-8 reps/leg using the double progression method
D1. Leg extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. Hip thrust (I like kneeling hip thrust with band) 8-12 reps
Done as a circuit 3-4 times
DAY 2
A1. Bench press
5 sets of 3-5 reps using the double progression method
A2 A. Barbell row (I like “chinese row” where your chest is supported on a bench and parallel to the floor)
5 sets of 3-5 reps using the double progression method
B1. Close-grip floor press
3 sets of 6-8 reps using the double progression method
B2. T-bar row or seated cable row
3 sets of 6-8 reps/leg using the double progression method
C. DB incline press
3 sets of 6-8 reps/leg using the double progression method
D1. DB flies or pec deck machine 8-12 reps
D2. DB front raise 8-12 reps
D3. Rope triceps extension 8-12 reps
Done as a circuit 3-4 times
DAY 3
A. Deadlift
5 sets of 3-5 reps using the double progression method
B. Romanian deadlift or goodmorning
3 sets of 6-8 reps using the double progression method
C. Barbell shrugs or snatch-grip high pull from hang
3 sets of 6-8 reps/leg using the double progression method
D1. Back extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. DB shrugs 8-12 reps
Done as a circuit 3-4 times
DAY 4
A1. Military press or push press
5 sets of 3-5 reps using the double progression method
A2. Chin-ups or lat-pulldown
5 sets of 6-8 reps using the double progression method
B. High incline DB press
3 sets of 6-8 reps using the double progression method
C. Arnold press
3 sets of 6-8 reps/leg using the double progression method
D1. DB laterals raise 8-12 reps
D2. Rear delts machine 8-12 reps
D3. DB front raise 8-12 reps
Done as a circuit 3 times
E1. Straight-arm pulldown 8-12 reps
E2. Preacher curl 8-12 reps
E3. Hammer curl 8-12 reps
Done as a circuit 3 times