Squat 130

Deadlift 170
Bench 130
OHP 70
Pendlay ro 80
Cgbp 115
Wk 1
Monday Kgs sets reps RPE
Bench press w/ pause 85 3 10
Squat 92 3 8
Weighted pull ups 4 4-7 8
Front squat 2 7-9 8
Weighted Dips 2 10-15 8
Side laterals 4 12-15 9
Barbell curls 3 superset 8-12 9
Floor skullcrushers

Tuesday
OHP 46 3 10
Deadlift 138 1 5 8
Deadlift 131 2 5
Pendlay rows 54.4 3 10
Bulgarian split squats 2 8-12 8
One arm lat pull down 3 10-12 9
Hamstring curls 4 10-15 8
Face Pulls 4 15-20 9
Cable tricep pushdowns 4 8-12 9

Thursday
Squat 103 4 6
Cgbp w/ pause 99 1 4
Cgbp w/ pause 87 3 6
Pull ups (no weights) 4 8-15 8
Weighted Dips 2 10-15 8
Seal rows or Low Incline rows 2 10-12 8
Side laterals 4 12-15 9
Hammer curls 4 8-12 9

Saturday
Rdl 3 8-10 7
OHP 52 4 8
Pendlay rows 61 3 7
Bench press w/ pause 100 1 5
Bench press w/ pause 95 2 5
Bulgarian split squats 2 10-12 9
Ιnverted rows 1x5 minutes
Barbell curls 3 superset 8-12 9
Floor skullcrushers
Wk 2
Monday (Light) Kgs sets reps RPE
Pin Squat (As fast as possibl 72 8 3 60" rest
Bench press w/2"pause (as fa 78 10 2 60" rest
Weighted pull ups 2.5 5 3
Bulgarian split squatS 2 10-12 6
Chest flies (cable) 2 15-20 7
Upright rows 3 15-20 7
Hammer curls 3 superset 8-12 8
Cable tricep pushdowns

Tuesday (Light)
Low Pause Deadlift (as fast a 111 10 1 45" rest
OHP (as fast as possible) 46 6 2 60" rest
Pendlay rows 44 8 3 60" rest
One arm lat pull down 2 10-12 7
Face Pulls 3 15-20 7
Upright rows 3 15-20 7
Hamstring curls 2 10-15 7
Floor skullcrushers 4 8-12 9

Thursday Kgs sets reps RPE

Squat 111 3 4
Squat AMRAP 111 1 4+ 10
Bench press AMRAP 103 3 6
Bench press w/ pause 103 1 6+ 10
Pull ups (AMRAP) 1 max
Pull ups 2 8
Weighted Dips 2 10-15 8
Seal rows 2 10-12 8
Side laterals 4 12-15 9
Hammer curls 4 8-12 9

Proggression Model
Saturday if AMRAP +1-2 reps
OHP 55 3 6 if AMRAP +3 reps
OHP AMRAP 55 1 6+ 10 if AMRAP 4+ reps
Deadlift 146 2 3
Deadlift AMRAP 146 1 3+ 10
Pendlay rows 64 3 5
Pendlay rows AMRAP 64 1 5+
Bulgarian split squats 2 10-12 8
Hamstring curls 3 10-15 9
Ιnverted rows 1 x5 minutes
Barbell curls 3 superset 8-12 9
Floor skullcrushers
1rm x 1,0125
1 rm x 1,025
1rm x 1,04