Strength | March 3 - 7

DAY 1 – LOWER BODY HYPERTROPHY

A) Back Squat

5×8 @ 70% of Back Squat 1RM

3 sec eccentric

Rest 90 sec

B) Romanian Deadlift

4×10 @ ~60–65% Deadlift 1RM

Slow stretch, controlled tempo

C) Walking DB Lunges

3×14 each leg

Moderate-heavy load

D) Superset – 3 Rounds

• Leg curl x18–20

• Weighted plank x60 sec

Rest 60 sec

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DAY 2 – UPPER BODY HYPERTROPHY

A) Bench Press

5×8 @ 70% Bench Press 1RM

Controlled tempo

B) Pull-Ups or Lat Pulldown

4×10–12

Add load if able

C) Superset – 4 Rounds

• DB Shoulder Press x10–12

• Chest-supported DB Row x12

Minimal rest

D) Arm Giant Set – 3 Rounds

• DB curls x15

• Skull crushers / rope pressdowns x15

• DB lateral raises x20

Constant movement

Optional Conditioning – 8 Min EMOM

Min 1: 15 push-ups

Min 2: 12–14 ring rows

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DAY 3 – POSTERIOR CHAIN + ENDURANCE

A) Deadlift

5×6 @ 72% Deadlift 1RM

Controlled lowering, reset each rep

B) Barbell Hip Thrust

4×12 (RPE 8)

2 sec squeeze at top

C) Bulgarian Split Squat

3×12 each leg

D) Farmer Carry

5×60 ft heavy

E) Conditioning – 12 Min AMRAP

14 DB snatches (7/7)

15 Box step-ups

20 Sit-ups

Sustainable pace.