Phase 1 - Weeks 1-4

Monday - Compound Lifts

Back Squats 5x3
Bench Press 5x3
Barbell Rows 5x8

Tuesday - Arm Isolation

Pause Front Squats 4x2 - Moderate

4 Set Superset
Barbell Curls x 12
DB Tricep Extensions - 8 reps
Double DB Curls - to failure
Band Tricep Extensions - 30 reps

Wednesday - Compound Lifts

Back Squats 5x5
Strict Overhead Press 5x8
DeadLifts - work up to a heavy set of 2

Thursday - Explosive

Power or Squat Cleans  4x3

Friday - Compound Lifts

Back Squats - Pyramid Sets
Bench Press Pyramid Sets

Saturday - Bodyweight and Active Recovery

Sunday - Rest