Day 1

Back Squat 5×5 @ RPE 6, 7, 8, 8, 9

  • Dumbbell Step-Ups 3×10/side
  • Landmine Romanian Deadlift 3×12/side
  • Goblet Squat 3×20
  • TRX Rows 3×15
  • Kneeling Landmine Press 3×10/side

Day 2

Bench Press 5×5 @ RPE 6, 7, 8, 8, 9

  • Close Grip Bench 3×10
  • Kettlebell Romanian Deadlift + Row 3×8+8
  • Dumbbell Skull Crushers 3×10
  • Band Tricep Extensions 3×15-20
  • Ab Wheel Roll-Outs 3×5-8
  • Barbell Curls 3×10
  • Wide Elbow Push-Ups 3×15

Day 3

Deadlift > work up to a 5RM @ RPE 8 > 3 reps every 2 minutes x 7 sets

  • Barbell Shoulder Press 10, 8, 6, 4, 2
  • Pendlay Row 5×5

21-15-9

  • Kettlebell Swing
  • Air Squat
  • Hand Release Push-Up