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DAY 3 – POSTERIOR CHAIN + FULL BODY - Deadlift: 4×12 - W225 lb (90 sec) - Front Squat: 3×15 - W115 lb (90 sec) - Dumbbell Bench Press: 3×17 - W45 lb (60 sec) - Barbell Shrugs: 3×18 - W155 lb (60 sec) - Biceps Curl + Triceps Pushdown Superset: 3×17 - W30 lb curl / W50 lb pushdown (45 sec) -...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×15 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×15 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×17 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×17 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×20 each...

DAY 1 – LEGS + PUSH POWER - Back Squat: 4×15 - W185 lb (90 sec) - Romanian Deadlift: 3×17 - W135 lb (90 sec) - Bench Press: 4×15 - W155 lb (90 sec) - Seated Cable Row: 3×18 - W110 lb (60 sec) - Plank: 3×30 DAY 1 – LEG + POWER DAY Breakfast: - 4 whole eggs + 2 egg whites - 1 cup oatmeal with...

And you

DAY 3 – POSTERIOR CHAIN + FULL BODY - Deadlift: 4×10 - W225 lb (90 sec) - Front Squat: 3×14 - W115 lb (90 sec) - Dumbbell Bench Press: 3×15 - W45 lb (60 sec) - Barbell Shrugs: 3×17 - W155 lb (60 sec) - Biceps Curl + Triceps Pushdown Superset: 3×15 - W30 lb curl / W50 lb pushdown (45 sec) -...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×14 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×14 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×15 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×15 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×18 each...

DAY 1 – LEGS + PUSH POWER - Back Squat: 4×14 - W185 lb (90 sec) - Romanian Deadlift: 3×15 - W135 lb (90 sec) - Bench Press: 4×14 - W155 lb (90 sec) - Seated Cable Row: 3×17 - W110 lb (60 sec) - Plank: 3×30 DAY 1 – LEG + POWER DAY Breakfast: - 4 whole eggs + 2 egg whites - 1 cup oatmeal with...

Thank you @Jayne Scott

DAY 3 – POSTERIOR CHAIN + FULL BODY - Deadlift: 4×10 - W225 lb (90 sec) - Front Squat: 3×14 - W115 lb (90 sec) - Dumbbell Bench Press: 3×15 - W45 lb (60 sec) - Barbell Shrugs: 3×17 - W155 lb (60 sec) - Biceps Curl + Triceps Pushdown Superset: 3×15 - W30 lb curl / W50 lb pushdown (45 sec) -...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×14 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×14 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×15 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×15 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×18 each...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×14 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×14 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×15 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×15 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×18 each...

DAY 1 – LEGS + PUSH POWER - Back Squat: 4×14 - W185 lb (90 sec) - Romanian Deadlift: 3×15 - W135 lb (90 sec) - Bench Press: 4×14 - W155 lb (90 sec) - Seated Cable Row: 3×17 - W110 lb (60 sec) - Plank: 3×30 DAY 1 – LEG + POWER DAY Breakfast: - 4 whole eggs + 2 egg whites - 1 cup oatmeal with...

DAY 3 – POSTERIOR CHAIN + FULL BODY - Deadlift: 4×8 - W225 lb (90 sec) - Front Squat: 3×12 - W115 lb (90 sec) - Dumbbell Bench Press: 3×14 - W45 lb (60 sec) - Barbell Shrugs: 3×15 - W155 lb (60 sec) - Biceps Curl + Triceps Pushdown Superset: 3×14 - W30 lb curl / W50 lb pushdown (45 sec) -...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×14 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×14 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×15 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×15 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×18 each...