Strength & Power Program Day 1 A1 Back Squat 3 @ 70% 3 @ 80% 3+ @ 90% AMRAP @ 70% B1) Bulgarian Split Squat 3 X 10 B2) T-Bar Row 3 X 10 C1) RDL 3 X 10 C2) Flat Bench Hammer Press 3 X 10 Day 2 A1) Deadlift 3 @ 70% 3 @ 80% 3+ @ 90% AMRAP @ 70% B1) Press 3 @ 70% 3 @ 80% 3+ @ 90% AMRAP @ 70% C1) Seated DB Press 3 X 10 C2) Good Morning 3 X 10 Day 3 A1) Bench Press 3 @ 70% 3 @ 80% 3+ @ 90% AMRAP @ 70% B1) Incline Bench Press 3 X 10 B2) Weighted Pull-up 3 X 10 C1) Barbell Curl 3 X 1

Hypertrophy Program Day 1 - Chest & Shoulders Bench Press - 10x10 (Rest 90) BB Strict Press - 5x10 (Rest 90) Inc DB Bench Press - 3x8-12 (Rest 60) Upright Row - 3x8-12 (Rest 60) Day 2 - Legs Back Squat - 10x10 (Rest 90) RDL - 5x10 (Rest 90) DB Split Squat - 3x12 (Rest 60) Hip Extension - 3x15 (Rest 60) *Rear foot elevated split squat (6 inch). Day 3 - Back & Arms Pull-Up - 10x10 (Rest 90) T-Bar Row - 5x10 (Rest 90) Seated DB Curl - 3 x 8-12 (Rest 60) Skull Crusher - 3 x 8-12