Strength | March 16 - 20

WEEK 5 – HIGH VOLUME HYPERTROPHY

DAY 1 – LOWER BODY POWER + HYPERTROPHY

A) Box Jumps (Primer)

4×3 Explosive, full reset between reps

B) Back Squat

5×10 @ 75% Back Squat 1RM

Controlled 2 sec descent

Rest 90sec - 2min

C) Romanian Deadlift

4×12 @ ~65–70% Deadlift 1RM

Deep hamstring stretch

D) Walking DB Lunges

3×16 each leg

Moderate load

E) Superset – 3 Rounds

• Leg curl x20

• Weighted plank x60 sec

F) Conditioning – 10 Min Steady Effort

Sled push

Steady work, slightly harder than Week 4

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DAY 2 – UPPER BODY POWER + HYPERTROPHY

A) Plyometric Push-Ups (Primer)

4×5 explosive

B) Bench Press

5×10 @ 75% Bench Press 1RM

Controlled tempo

C) Pull-Ups

4×12

D) Superset – 4 Rounds

• DB Shoulder Press x12

• Chest-supported DB Row x12

Rest 60 sec

E) Arm Giant Set – 4 Rounds

• DB curls x15

• DB Skull crushers x15

• DB lateral raises x20

Minimal rest

Optional Conditioning – 8 Min EMOM

Min 1: 18 push-ups

Min 2: 15 ring rows

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DAY 3 – POSTERIOR CHAIN POWER + ENDURANCE

A) Broad Jumps (Primer)

4×3 explosive

B) Deadlift

5×8 @ 75–78% Deadlift 1RM

Controlled reps, reset each rep

C) Barbell Hip Thrust

4×12

2 sec squeeze

D) Bulgarian Split Squat

3×14 each leg

E) Farmer Carry

5×60–80 ft heavy

F) Conditioning – 14 Min AMRAP

18 DB snatches (9/9)

15 box step-ups

20 sit-ups

Sustainable pace.