Squat
45×5
135×5
225×5
315x2x3

GHR Situps
3×20

Deadlift
225×5
315×5
405×5
460×5
510×5 <– add belt

Bench Press (paused)
45×5
135×5
185×5
225×5
275×5
315×4

Hammer Strength Shoulder Press
180x3x10

Seated Dip Machine
180x3x15

D1. Pec Deck Rear Delts – 120x3x10
D2. Pec Deck – 180x3x10

Close Neutral Grip Pull-ups
3×10

Seated Cable Rows
250×10
300x2x5

Bench Press (paused)
45×5 <– POR
135×5
185×5
225×5 <– MOR
250×5

Lat Pulldowns – 180x5x10

Seated Cable Rows – 250x3x15

Seated Dip Machine w/ heavy band – 165x3x10

Hammer Strength Shoulder Press – 180x3x10

Band External Rotation – 3×10

Squat
45×5
135×5
225×5
275×5
315×5

Leg Ext. – 160x3x15

Leg Curl – 130x3x15

Rounded Back Shrugs – 225x3x10

E1. Calf Raises – 3×15
E2. Hise Shrugs – 3×10

Glute Machine – 3x70x10

Deadlift
225×5
315×5
405×3
495×3 <– add belt
550×5

Deficit Deadlift (3″ deficit)
405×5

Bench Press (paused)
45×5 <– POR
135×5
185×5
225×5
275×5 <– MOR
305×3
340×4

Close Grip Lat Pulldowns
180x3x10
150×5
130×5
110×5
90×10
70×15

Seated Dip Machine
180x3x15

Preacher Curl Machine
110x3x15

Squat
45×5
135×5
225×5
315×5
345×5
390×3
435×4 <– add belt

Leg Ext. – 120x3x10

Seated Leg Curl – 160x3x10

D1. Standing Calf Raise – 3×1
D2. Hise Shrug – 3×10
D3. Upper Back GM – 3×10

Ab Coaster – 40x3x20

Deadlift
135×5
225×5
315×5
405×3
465×3 <– add belt
520×3

Deficit Deadlift (3″ deficit)
365x3x5

BB Rows
225x3x5