Main lifts:
- Back / Front Squat - 3 sets x 5-8 reps
- Bench Press - 3 sets x 5-8 reps
- Weighted Chin-Ups - 3 sets x 8-10 reps
- Push-Ups - 3 sets x AMRAP
Accessories:
- Standing Calf Raises - 2-3 sets x 10-12 reps
- Tricep Pushdowns - 2-3 sets x 10-12 reps
Abs work:
- Planks - 2 sets x 60 second holds
- Crunches - 3 sets x 15 reps
- Seated Shoulder Press / Military Press - 3 sets x 5-8 reps
- Leg Press - 3 sets x 8-12 reps
- Weighted Dips - 3 sets x 8-12 reps
- Chin-Ups - 3 sets x AMRAP
Accessories:
- Barbell Curls - 3 sets x 8-12 reps
- Face Pulls / Band Pull Aparts - 50 reps
Abs work:
- Leg Raises - 3 sets x 10-15 reps
- Ab Wheel - 3 sets x 10-15 reps