Strength Feb 16 - Feb 21

WEEK 1

DAY 1 – LOWER BODY HYPERTROPHY

A) Back Squat 4×10

Moderate load

3 sec controlled descent

B) Romanian Deadlift 4×12

Stretch hamstrings, no bouncing

C) Walking DB Lunges

3×12 each leg

Smooth, steady steps

D) Superset – 3 Rounds

• Leg curl (band) x15

• Weighted plank x45 sec

Rest 60–75 sec between rounds

E) Sled Conditioning

6 Minutes Steady Sled

Moderate pace, sustainable effort

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DAY 2 – UPPER BODY HYPERTROPHY

A) BB Bench Press 4×10

Controlled tempo, full range

B) Pull-Ups 4×8–12

Full stretch at bottom

C) Superset – 3–4 Rounds

• DB Shoulder Press x12

• Chest-supported DB Row x12

Minimal rest

D) Conditioning (6–8 min EMOM)

Min 1: 12 push-ups

Min 2: 12 ring rows

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DAY 3 – POSTERIOR CHAIN + ENDURANCE

A) Deadlift 4×8

Moderate weight

No grinding reps

B) Barbell Hip Thrust 4×12

Pause 1 sec at top

C) Bulgarian Split Squat

3×10 each leg

D) Farmer Carry

4×50 ft heavy

E) Conditioning – 10 Minute Alt. EMOM

10 DB snatches (5/5)

10 Step-ups