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Workout A
Box Squat 3/5×4-6
Floor Press or Pause Bench 3/5×4-6
Pendlay Row 3/5×4-6
Overhead Barbell Extension 3×6-10
Barbell/Dumbbell Preacher Curl 3×6-10
Stiff-Legged Deadlift/Good Morning 2-3×6-10
Weighted Plank 3×30-60s
Workout B
Box Squat 3/5×4-6
Paused Overhead Press 3/5×4-6
Trap-Bar Deadlift 2×4-6
Close-Grip Bench Press 3×6-8
Weighted Chin-up 3×3-5
Weighted Plank 3×30-60s
You train Monday, Wednesday, and Friday. Weekends are off.
Each session, you alternate between the two workouts. So for week 1 you would do A,B,A, and week 2 would be B,A,B. This process would continue forever.
How long should I rest between sets?
The lower the better, but as a general rule it should be 2-5 minutes for the major compound movements, and 1-2 minutes for the accessory work.
Can I add some extra accessory work or change some of the exercises?
Do not modify any anything
Box Squat 3/5×4-6
Floor Press or Pause Bench 3/5×4-6
Pendlay Row 3/5×4-6
Overhead Barbell Extension 3×6-10
Barbell/Dumbbell Preacher Curl 3×6-10
Stiff-Legged Deadlift/Good Morning 2-3×6-10
Weighted Plank 3×30-60s
Workout B
Box Squat 3/5×4-6
Paused Overhead Press 3/5×4-6
Trap-Bar Deadlift 2×4-6
Close-Grip Bench Press 3×6-8
Weighted Chin-up 3×3-5
Weighted Plank 3×30-60s
You train Monday, Wednesday, and Friday. Weekends are off.
Each session, you alternate between the two workouts. So for week 1 you would do A,B,A, and week 2 would be B,A,B. This process would continue forever.
How long should I rest between sets?
The lower the better, but as a general rule it should be 2-5 minutes for the major compound movements, and 1-2 minutes for the accessory work.
Can I add some extra accessory work or change some of the exercises?
Do not modify any anything
