Monday- Bench Press (10-15×1-5, 240-260KG), Weighted Dips (5×5), Seated Dumbell Presses, Front Barbell Raises, Pulldowns Behind Neck (full stack), Hammer Curls, Tricep Extensions
Tuesday- Powerlifting Squat (5-10×5-10), Olympic Squat (5-10×5-10), Good Mornings (5×5), Leg Extensions, Calves, Abs/Sides
Wednesday- Stretching, Restoration exercises
Thursday- Narrow Grip Bench (5×5), Dumbell Bench, Seated Behind Neck Press, Front Dumbell Raises, Close Grip Pulldowns (full stack), Strict Curls (3×5-6), Tricep Pushdowns
Friday- Deadlift (5-10×3-15, 300-360KG), Partial Deadlift (5-8×2-8, 400-500KG), Stiff Legged Deadlift (3-4 sets)
Saturday- Front Squat (5-10×5-10), Leg Extensions, Abs/Sides
