Exercise Sets x Reps Details

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups



Wednesday

Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the
3rd set again.

Incline or Military 4x5 Ramping weight to top set of 5

Deadlift 4x5 Ramping weight to top set of 5

Assistance: 3 sets of sit-ups



Friday

Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)