DAY 1 – STRICT PRESS
Warm Up
Banded shoulder pull a parts x 15
Scapular wall slides x 12
Empty bar strict press x 10
3 x warm-up sets (60%, 65%, 75%)
A.] Strict Press
4 x 3 @ 87 – 90%
Rest 2–3 min between sets.
B.] Hypertrophy Circuit [4 rounds]
Seated Dumbbell Shoulder Press x 10
Pull-Ups x 8 [Use a band if needed]
Bent Over Lateral Raises x 15
Press Ups x 15
*Rest 90 seconds – 2 min between rounds.
DAY 2 – BACK SQUAT
Warm Up
Glute bridges x 15
90/90 hip openers x 10 [5 per side]
Goblet squats x 10
3 x warm-up sets (60%, 65%, 75%)
A.] Back Squat
4 x 3 @ 90%
Rest 2–3 min.
B.] Hypertrophy Circuit [4 Rounds]
Rear Foot Elevated Split Squats x 8 per leg
Landmine single leg Deadlift x 8 per leg
Cycling Goblet Squat x 12
Hanging Leg Raises x 10 – 12
*Rest 90 seconds – 2 min between Rounds
DAY 3 – BENCH PRESS
Warm up
Band pull-aparts x 20
Scap push-ups x10
3 x warm-up sets (60%, 65%, 75%)
A.] Bench Press
4 x 3 @ 87 – 90%
B.] Hypertrophy Circuit [4 Rounds]
Dumbbell Bench Press x 10
Chest Supported Dumbbell Row x 10
Ring Dips x 10
*Rest 90 seconds – 2 min between Rounds*
Day 4 – DEADLIFT
Warm-Up
Banded Good mornings x 15
Hip Lifts x 15
4 x warm-up sets (60%, 65%, 75%)
A.] Deadstop Deadlift
4 x 3 @ 83 – 85%
Rest 3 min between sets
B.] Hypertrophy Circuit [2 Rounds]
GHD Back Extension Hold Accumulate 1 min
Ball Hamstring Curls x 15
Hollow Hold Accumulate 1 min
Dumbbell Farmer Carries x 10 carpet lengths
*Rest 90 seconds – 2 min*