Pull-ups bodyx8, 15x8, 30x8 Barbell military press 95x6, 105x6, 115x6, 125x4+115x2 Superset: Barbell row 135x10, 135x10, 155x10 Hanging leg raises 10, 10, 10 Superset: DB lateral raise 20x15, 20x15, 20x15 Front squat 90x8, 100x8, 110x8 DB front raise 20x15, 20x15, 15x15

Paused deadlift 135x6, 185x6, 225x6 Barbell bench press 135x10, 165x10, 185x10 Superset: DB Bulgarian split squat 30x12, 30x12, 30x12 DB flat bench 55x8, 65x8, 70x8 Superset: Reverse grip Tricep push downs 55x12, 60x12, 65x12, 70x12 EZ bar curls 60x15, 60x15, 70x10+60x5, 70x10+60x5 Cable crunches (double pulley) 110x15, 140x15, 170x15

Back squat 135x5, 225x5, 275x3, 315x3, 355x3, 375x1 Barbell overhead press 95x5, 95x5, 105x5, 115x5, 115x5 Superset: Arnold press 35x8, 40x8, 45x8, 45x8 Incline bench DB rows 30x12, 40x12, 50x12 Superset: Incline preacher bar skull crushers 60x10, 60x10, 70x10, 80x10, 80x10 Lat pulldown 115x12, 130x12, 145x12 Laying leg curl 100x12, 130x12, 150x12

Barbell bench press 135x5, 185x5, 205x3, 225x3, 245x1 (ish) Back squat 135x8, 225x8, 275x8, 315x8 Superset: 2 arm DB skullcrushers (per arm) 30x10, 35x10, 40x10 Alternating hammer curls 27.5x10, 30x10, 35x10, 40x10 Incline DB bench press 50x8, 60x8, 70x8 Superset: Leg extensions 110x12, 140x12, 160x12, 180x12 Extended plank hold 30s, 30s, 30s, Superset: Cable chest flys 22.5x12, 22.5x12, 22i.5x12, 22.5x12

Conventional deadlift 135x5, 225x5, 275x5, 315x3, 355x3, 365x1 Bench press 135x8, 185x8, 225x1+185x7 Superset: Assisted Pull-ups bodyx6+15x4, 30x10, 45x10, 60x10 Tricep overhead extension 25x8, 30x8, 35x8 Superset: DB bent over row 50x10, 70x10, 70x10 Laying leg curl 120x12, 130x12, 140x12

Pull-ups bodyx8, bodyx8, bodyx4+15x4 Barbell military press 95x6, 105x6, 115x6, 115x3+105x1 Superset: Barbell row 135x10, 135x10, 135x10 Hanging leg raises 10, 10, 10 Superset: DB lateral raise 20x15, 20x15, 25x15 Front squat 80x8, 100x8, 110x8 DB front raise 25x15, 20x15, 20x15