### Day 1: Upper Body Power

Purpose | Movement | Sets x Reps
--- | --- | ---
Pull: power | Bent over / Pendlay rows | 3 x 3-5
Pull: assistance | Weighted Pull ups | 2 x 6-10
Pull: auxiliary | Rack chins | 2 x 6-10
Press: power | Flat dumbbell presses | 3 x 3-5
Press: assistance | Weighted dips | 2 x 6-10
Press: assistance | Seated dumbbell shoulder presses | 3 x 6-10
Aux: curling | Cambered bar curls | 3 x 6-10
Aux: extension | Skull crushers | 3 x 6-10

### Day 2: Lower Body Power

Purpose | Movement | Sets x Reps
--- | --- | ---
Press: Power | Squats | 3 x 3-5
Press: Assistance | Hack Squats | 2 x 6-10
Ext: Assistance | Leg extensions | 2 x 6-10
Pull: Assistance | Stiff legged deadlifts | 3 x 5-8
Pull: Assistance (curl) | Glute ham raises or lying leg curls | 2 x 6-10
Aux: calf | Standing calf raise | 3 x 6-10
Aux: calf | Seated calf raise | 2 x 6-10

### Day 4: Upper Body Hypertrophy

Purpose | Movement | Sets x Reps
--- | --- | ---
Pull: speed work | Bent over / Pendlay rows | 6 x 3
Pull | Rack chins | 3 x 8-12
Pull | Seated cable row | 3 x 8-12
Pull | Dumbbell rows / shrugs against incline bench | 2 x 12-15
Pull | Close grip pulldowns | 2 x 15-20
Shoulder | Seated dumbbell presses | 3 x 8-12
Shoulder | Upright rows | 2 x 12-15
Shoulder | Side lateral raises with dumbbells or cables | 3 x 12-20

Speed work: with 65-70% of normal 3-5 rep max

### Day 5: Lower Body Hypertrophy

Purpose | Movement | Sets x Reps
--- | --- | ---
Legs: speed work | Squats | 6 x 3
Press | Hack squats | 3 x 8-12
Press | Leg presses | 2 x 12-15
Extension | Leg extensions | 3 x 15-20
Pull | Romanian deadlifts | 3 x 8-12
Pull/curling | Lying leg curls | 2 x 12-15
Pull/curling | Seated leg curls | 2 x 15-20
Calf | Donkey calf raises | 4 x 10-15
Calf | Seated calf raises | 3 x 15-20

### Day 6: Chest/Arms Hypertrophy

Purpose | Movement | Sets x Reps
--- | --- | ---
Press: speed work | Flat dumbbell presses | 6 x 3
Press | Incline dumbbell presses | 3 x 8-12
Press | Hammer strength chest press | 3 x 12-15
Fly | Incline cable flyes | 2 x 15-20
Curl | Cambered bar preacher curls | 3 x 8-12
Curl | Dumbbell concentration curls | 2 x 12-15
Curl | Spider curls against incline bench | 2 x 15-20
Extension | Seated tricep extension with cambered bar | 3 x 8-12
Extension | Cable pressdowns with rope attachment | 2 x 12-15
Extension | Cable kickbacks | 2 x 15-20

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