Day 1 – Squat Emphasis / Volume Bench

Exercise Sets x Reps Notes

Back Squat (Top Set + Back-Offs) 1×3 @ RPE 8, then 3×5 @ 80% Heavy focus, tight bracing
Bench Press (Volume) 5×5 @ 70–75% Technique + endurance
Paused Deadlift 3×4 Pause just below knee, reinforce positioning
Walking Lunge 3×10/leg Quad + glute accessory
Ab Wheel Rollouts or Cable Crunch 3×12–15 Core control

Day 2 – Bench Emphasis / Secondary Squat

Exercise Sets x Reps Notes

Bench Press (Top Set + Back-Offs) 1×2 @ RPE 8, then 3×4 @ 80% Focus on tight setup and pause
Front Squat or High-Bar Squat 3×6 Upright posture, quad focus
Barbell Row or Chest-Supported Row 4×8 Upper-back power for pressing balance
Overhead Press (Strict or Push Press) 3×6–8 Shoulder strength
Hanging Leg Raises or Toes-to-Bar 3×10–12 Controlled core work

Day 3 – Deadlift Emphasis / Power Bench


Exercise Sets x Reps Notes
Deadlift (Top Set + Back-Offs) 1×2 @ RPE 8, then 3×4 @ 80% Focus on speed off floor
Speed Bench or Close-Grip Bench 6×3 @ 60% (explosive) Power + triceps
Paused Squat 3×3 2-sec pause in the hole, build control
Lat Pulldown or Weighted Pull-Ups 4×8 Upper-back accessory
Back Extension or Reverse Hyper 3×12–15