Perform each exercise back to back with a max of 10 sec transition between movements – Rest a full 3 min between sets [Weight increase from last week – look to add 5 – 10kg on barbell movements and possible 1 weight class higher on Dumbbell or kettlebell movements]
Day 1 – Legs
Warm Up
3 Sets
10 x 90 | 90s [5 each leg]
10 Single Leg RDL
10 Empty Bar Backsquats
*6 Reps Building to working set weight*
3 Sets of:
6 Back Squats @ 80% of 1RM [or 2 RIR]
12 Bulgarian Split Squats [Each Leg]
25 Goblet Cycle Squat
*Rest 3 min*
Core:
4 Sets
Max GHD Sit Up Hold or Hollow Hold
5 – 6 Negative Dragonflys [5 sec decent – stop just before feet hit the floor]
12 Weighted Russian Twists [Use a Dumbbell, Kettlebell or medicine ball]
Day 2 – Chest
Warm Up
3 Sets
10 Scap Presses
10sec Ring Support Hold
10 Empty Bar Bench Press
*6 Reps Building to working set weight*
3 Sets of:
6 Bench Press @ 80% of 1RM [or 2 RIR]
12 Ring Dip or DB Press Up
25 Incline Lying DB Fly
*Rest 3 min*
Core + Accessory:
4 Sets
Max Ring Support Hold
14 Lying DB Skull Crusher
14 Banded Tricep Press Down
Day 3 – Back
Warm Up
3 Sets
10 Horizontal Ring Row
10sec Bar Hang
10 Empty Bar Bent Over Row
*6 Reps Building to working set weight*
3 Sets of:
6 Reverse Grip Bent Over Row [2 RIR]
12 Strict Pull Ups
25 Double DB Seal Row
*Rest 3 min*
Core + Accessory:
4 Sets:
10 Lying DB Pull Over
10 Strict Knee | Leg Raises
10 V-Ups
Day 4 – Legs
Warm Up
3 Sets
10 Sit Ups
10 Single Leg RDL
10 Empty Bar Deadlifts
*6 Reps Building to working set weight*
3 Sets of:
6 Dead Stop Deadlift @ 80% [2 RIR]
12 Double DB Reverse Lunge
30 sec Back Extension Hold
*Rest 3 min*