week 1

Upper/ lower body

Day
Squat
empty bar 20 reps
6 reps
4 reps
3 reps
2 reps
1 reps
start sets
60% base on PR
10 reps x 5 sets

bench
empty bar 20 reps
6 reps
4 reps
3 reps
2 reps
1 reps
start sets
60% base on PR
10 reps x 5 sets

(All tempo)
db flat bench
10 x 4

db fly bench
15 x 4

db front squat
15 x 3

lunges bodyweight
10 x 3

db RDL
12 x 3

db bicep curl(heavy)
12 x 3

tricep extension(heavy)
10 x 3

plank 60 sec 3reps x 3 sets

Day 2
Back and shoulders

deadlift
empty bar 10 reps
6 reps
4 reps
3 reps
2 reps
1 reps

start sets
60% base on PR
8 reps x 4 sets

(all tempo)
lat pull down
15 x 3

barbel row to tummy

12 x 3

one arm row

12 x 3

lateral raise
15 x 4

front delt raise

15 x 4

hammer curl
15 x 4

tricep kick back

15 x 4

plank 60 sec 1 sets

Day 3
SBD day

pause squat
70%
6 x 3

tempo squat
70%
6 x 3

deadlift pause
70%
6 x 3

leg press heavy push

10 wide stance
10 normal stance
10 close stance

hip trust barbel setup with bench

10 x 3