Day 1
A) Back Squat
3×5, rest 2mins

B1) Chinup
5×3-5, rest 45sec
B2) Dip
5×3-5, rest 45sec

C) Barbell Rollout
5×5

Day 2
A1) Bench Press
4×5, rest 60sec
A2) Bulgarian Split Squat
4×8/leg, rest 45 sec between legs

B) Side Plank
5x90sec/side


Day 3

A) Deadlift
3×5, rest 2mins

B1) Chinup
5×3-5, rest 45sec
B2) Dip
5×3-5, rest 45sec

C) Hanging Leg Raise w/ 3 sec pause at top
5×8, rest 90sec

Day 4
A) Front Squat
3×5, rest 2mins

B) Push Press
3×5, rest 2mins