PROGRAM 1. Monday & Thursday
A. BB Deadlift, 3-5 x 3-5
B1. BB Bench press, 3 x 6-8
B2. B stance RDL, 3x 6ea
C1. DB bench flyes, 3 x 10-12
C2. Standing straight arm band lat pulldowns, 3 x 8-10
D. Banded pallof press, 2 x 12ea
PROGRAM 2. Tuesday
A. BB Back squat, 3-5 x 3-5
B1. Seated BTN press, 3 x 6-8
B2. Goblet reverse lunge, 3 x 6-8
C1. Ring ows, 3 x 12-15
C2. Side plank clams, 3 x 12ea
D. DB wood chops, 3 x 8-10ea
Notes: Looking to increase load across the weeks as the reps will decrease between weeks 1-3 and 4-6. Working at 7-8 RPE. Record your weights to track progress. The programs will switch days after 3 weeks.
Weeks 1 & 4 – 3 x 5 reps
Weeks 2 & 5 – 4 x 4 reps
Weeks 3 & 6 – 5 x 3 reps