| Day 1 | weight | |
|
squat |
3 x 8-10 | |
|
clean pull |
3 x 8 | |
| 3 x 8 | ||
|
calf raises |
3 x 12-15 | |
|
hyperextensions or good mornings |
3 x 8-10 | |
| Day 2 | weight | |
|
power clean |
3 x 8-10 | |
|
lat pulldowns or Smith machine pull-ups) |
3 x 10 (or 3 sets to failure) | |
|
standing shoulder press |
3 x 8-10 | |
|
abs |
3 x to failure | |
| Day 3 | weight | |
|
clean and press |
3 x 10 | |
|
front squat |
3 x 8-10 | |
|
dumbbell row |
3 x 8-10 | |
|
close-grip bench press |
3 x 6-8 | |
|
ab or lower back work of choice |
3 x 10-12 |
*Print this plan and fill it with the weight used, it will help monitor your progress.