Week 4-8

Day 1

Bench Press
* 75 - 90%
* 4 – 12 total
Foam Block Press
* 75 - 85%
* 6 – 15 total
Seated Rows
* 30 – 40 total
Band Pull Apart
* 30 – 40 total

Day 2

Competition Stance Deadlift
* 75- 90%
* 4 – 12 total
Good Mornings
* 75 - 85% or by RPE
* 6 – 15 total
Glute Ham Raise (weighted or with bands)
* 32 - 50 total
Reverse Lat Pulldowns 30-40 total
Abs 100 reps

Day 3

Bench Press
* 75 - 90%
* 4 – 12 total
Close Grip Incline
* 3 – 5 sets
* 6 – 10 reps 75-85%
Lat Pulldowns
* 30 – 40 total
Front Raises
* 30 – 40 total
 

Day 4

Squat
* 75 - 90%
* 4 – 12 total
Rack Pulls
* 75 - 85%
* 6 – 15 total
Reverse Hyper
* 3 – 5 sets
* 8 – 12 reps
Abs 100 reps