Hypertrophy Phase Week One Monday Thursday

Squat 5/3/1 sets and reps Bench Press 5/3/1 sets and reps

Safety Squat Bar (or variation) -5 sets of 10 Press (or variation) 5 sets of 10

Straight Leg Deadlift/Good Morning (or variation) -5 sets of 10

Lat Work 5 sets of 10

Week Two Monday Thursday

Deadlift 5/3/1 sets and reps Press 5/3/1 sets and reps

Safety Squat Bar (or variation) 5 sets of 10 Bench Press (or variation) 5 sets of 10

Straight Leg Deadlift/Good Morning (or variation) -5 sets of 10

Lat Work 5 sets of 10

Strength Phase Week One Monday Thursday

Squat 5/3/1 sets and reps Bench Press 5/3/1 sets and reps

Safety Squat Bar (or variation) -SST or 5s Progression Bench Press (or variation) SST or 5s Progression

Straight Leg Deadlift/Good Morning (or variation) -5 sets of 10 Lat Work 5 sets of 10

Week Two Monday Thursday

Deadlift 5/3/1 sets and reps Press 5/3/1 sets and reps

Safety Squat Bar (or variation) SST or 5s Progression (use same exercise as week one) Bench Press (or variation) SST or 5s Progression (use same exercise as week one)

Straight Leg Deadlift/Good Morning (or variation) -5 sets of 10 Lat Work 5 sets of 10

Two Day/Week New Template

Week One Day One Day Two

Squat 5/3/1 sets and reps Bench Press 5/3/1 sets and reps

Deadlift 65% x 3, 75% x 3, 85% x 3 Press -65% x 3, 75% x 3, 85% x 3

Assistance Work Assistance Work

Week Two Day One Day Two

Squat 65% x 3, 75% x 3, 85% x 3 Press 5/3/1 sets and reps

Deadlift 5/3/1 sets and reps Bench Press -65% x 3, 75% x 3, 85% x 3

Assistance Work Assistance Work