Currently Conjugate system
Mon-ME Squat/Deadlift
GHR
ME Lift, 3 week waves (Squat vaiations, deadlift variations, GM variations)
Lower back/Hams
Row
Abs+Hips
Wed-ME Bench
Chins
ME Lift (Bench and Oh Press variations)
DB Work/Chest Work
Row
Tris+Mid traps/Rear Delts
Neck+Shoulder Prehab
Fri-DE Squat/Deadlift
GHR
DE Box Squats (Chains, Bands, Straight Weight)
Speed Pulls (Chains, Bands, Straight Weight)
Lower Back/Hams
Abs+Hips
Sat-DE Bench
Chins
DE Bench (Chains, Bands, Straight Weight)
Oh Press Work
Tricep Work
Row
Upper/Mid Traps+Neck+Shoulder Prehab
*GPP is done before all sessions unless doing conditioning after.
Mon-ME Squat/Deadlift
GHR
ME Lift, 3 week waves (Squat vaiations, deadlift variations, GM variations)
Lower back/Hams
Row
Abs+Hips
Wed-ME Bench
Chins
ME Lift (Bench and Oh Press variations)
DB Work/Chest Work
Row
Tris+Mid traps/Rear Delts
Neck+Shoulder Prehab
Fri-DE Squat/Deadlift
GHR
DE Box Squats (Chains, Bands, Straight Weight)
Speed Pulls (Chains, Bands, Straight Weight)
Lower Back/Hams
Abs+Hips
Sat-DE Bench
Chins
DE Bench (Chains, Bands, Straight Weight)
Oh Press Work
Tricep Work
Row
Upper/Mid Traps+Neck+Shoulder Prehab
*GPP is done before all sessions unless doing conditioning after.