Monday – Squat + Pull Power (Lower Focus)

• Barbell Back Squat – 5 sets x 3–5 reps (heavy)

• Pull Ups – 3 sets x Max Reps per set

• Barbell Row (Pendlay or Bent Over) – 4 sets x 6 reps

Power Focus: Controlled eccentrics, explosive concentrics.

Tuesday – Press + Push Power (Upper Focus)

• Barbell Overhead Press – 5 sets x 3–5 reps

• Barbell Incline Bench Press – 4 sets x 6 reps

• Close-Grip Bench Press – 3 sets x 6–8 reps

Note: Substitute skull crushers on occassion

Thursday – Deadlift + Core Power (Posterior Chain)

• Deadlift – 5 sets x 3–5 reps (use % based or RPE ~8)

• Barbell Romanian Deadlift – 3 sets x 8 reps

• Barbell Shrugs or High Pulls – 3 sets x 8–10 reps

Power Tip: Focus on speed off the floor during deadlifts.

Friday – Optional Full-Body Volume (Pump Day / Reset Day)

• Barbell Complex: (Deadlift → RDL → Row → Hang Clean → Front Squat → Press)
  – Do 4–5 reps per movement, cycle through 3 rounds.

• Barbell Press – 3 sets x 8 reps

• Barbell Curls Superset with Skullcrushers – 3 sets x 10–12

• Pull-ups or Chin-ups – 3 sets to failure

Keep rest low and intensity moderate. Focus on moving and breaking a sweat.

Saturday – Cardio and/or Make Up Day

If you missed a strength workout during the week, make it up today.
Otherwise, use today for light conditioning or active recovery:

• Option 1: Light cardio (bike, row, jog) – 30–45 minutes Zone 2

• Option 2: Mobility work or walking with a weight vest

• Option 3: Repeat a missed strength workout from earlier in the week

Purpose: Stay consistent, build endurance, or close gaps in your weekly training.

Sunday – Speed/Power Run

• 10 x 100m sprints (walk back recovery)

  or

• 6 rounds: 1 min run hard / 1 min walk (VO2 focus)