Week 1: Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs Thursday: Bench press

5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls). Include three days of hard conditioning (hill sprints) on nonconsecutive days. Week 2: Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn't on you, biceps curls). Include three days of hard conditioning (hill sprints) on nonconsecutive days.