Week 1:

Monday Wednesday Friday

3×5 Squat 3×5 Squat 3×5 Squat

3×5 Press 3×5 Bench Press 3×5 Press

1×5 Deadlift 3×10 Back Extension 5×3 Power Clean

3xFailure(15 max)

Chin-ups

Week 2:

Monday Wednesday Friday

3×5 Squat 3×5 Squat 3×5 Squat

3×5 Bench Press 3×5 Press 3×5 Bench

Press

3×10 Back Extension 1×5 Deadlift 3×10 Back

Extension

3 sets to Failure(15 max) 3 sets

Pull-ups toFailure(15

max) Chin-ups