Warm-up:
Primary Squat: 75% x 3-6 reps x 12-24 total reps
Front Squat
Primary Bench: 75% x 3-6 reps x 12-24 total reps
Close-Grip Bench Press
Secondary Bench: 75% x 3-6 reps x 12-24 total reps
RS Press
Primary Deadlift: 75% x 3-6 reps x 12-24 total reps
Romanian Deadlift
Warm-up:
Primary Squat: 75% x 3-6 reps x 12-24 total reps
Reverse Lunge
Primary Bench: 75% x 3-6 reps x 12-24 total reps
Bench Press
Secondary Bench: 75% x 3-6 reps x 12-24 total reps
Press
Primary Deadlift: 75% x 3-6 reps x 12-24 total reps
Pendlay Row
Warm-up:
Primary Squat: 75% x 3 reps x 12-24 total reps
Tempo Squat
Primary Bench: 75% x 3 reps x 12-24 total reps
Touch-n-Go Bench Press
Secondary Bench: 75% x 3-6 reps x 12-24 total reps
Incline Bench Press
Primary Deadlift: 75% x 3-6 reps x 12-24 total reps
Stiff-Legged Deadlift
Warm-up:
Primary Squat: 70% x 3-6 reps x 12-24 total reps
Front Squat
Primary Bench: 70% x 3-6 reps x 12-24 total reps
Close-Grip Bench Press
Secondary Bench: 70% x 3-6 reps x 12-24 total reps
RS Press
Primary Deadlift: 70% x 3-6 reps x 12-24 total reps
Romanian Deadlift
Warm-up:
Primary Squat: 70% x 3-6 reps x 12-24 total reps
Reverse Lunge
Primary Bench: 70% x 3-6 reps x 12-24 total reps
Bench Press
Secondary Bench: 70% x 3-6 reps x 12-24 total reps
Press
Primary Deadlift: 70% x 3-6 reps x 12-24 total reps
Pendlay Row
Warm-up:
Primary Squat: 70% x 3 reps x 12-24 total reps
Tempo Squat
Primary Bench: 70% x 3 reps x 12-24 total reps
Touch-n-Go Bench Press
Secondary Bench: 70% x 3-6 reps x 12-24 total reps
Incline Bench Press
Primary Deadlift: 70% x 3-6 reps x 12-24 total reps
Stiff-Legged Deadlift
Warm-up:
Primary Squat: 65% x 4-8 reps x 16-32 total reps
Front Squat
Primary Bench: 65% x 4-8 reps x 16-32 total reps
Close-Grip Bench Press
Secondary Bench: 65% x 4-8 reps x 16-32 total reps
RS Press
Primary Deadlift: 65% x 4-8 reps x 16-32 total reps
Romanian Deadlift
