DAY 3 FOCUS: Full body

• Primary Option 1:
Deadlift and Strict Press. Keep most lifters on the shoulder pressing primary, If you have people doing more than 3x a week, or someone with crunchy shoulders, you can give them the floor press.

• Primary Option 2:
Front Squat OR Back Squat, and Floor Press or bench press. Remember you can mix and match according to goals, make sure one upper body and one lower body movement is used.

• Secondary Option 1:
DB Bench Press, Cable Rows with a 3-Second Negative, Incline Push-ups

• Finisher:
High rep Upper body and Core finisher.

Day 3: Full Body
NOTE on the Primary options, feel free to choose a 1A and 1B from either option. Mix and Match.
Primary Option 1:
1A) Deadlift: Cluster or WK1: 5x7, WK2: 5x5, WK3: 5x4 WK4: 5x3
1B) Strict Press: WK1: 4x6 1x10, WK2: 4x5 1x10, WK3: 4x4 1x10, WK4: 5x3 1x10
Rest: 2-3 minutes between sets

Primary Option 2:
1A) Front Squat OR Back Squat: WK1: 5x7, WK2: 5x5, WK3: 5x4 WK4: 5x3
1B) Floor Press or Bench Press: 4x6 1x10
Rest: 2-3 minutes between sets

Secondary Option 1:
2A) DB Bench Press: 3x8
2B) Cable Row with a 3 second negative: 3x8
2C) Incline Push-up: 3x10-12
Rest: 1-2 minutes between sets

Finish: Easy:25 Reps for Each Hard:50 Reps for Each
3A) Pull Up Or Recline Row
3B) Push-up OR Dip
3C) Sit-up (any kind)
3D) Band Pull-Apart double reps
Rest: Minimal
Categories: Monthly Training Program
Duration: 7:40
Formats: HD