Day 1: Lower Body
- Warm-Up: 5-10 min dynamic stretches (leg swings, bodyweight squats)
- Main Lift (Alactic): Barbell Back Squat
- Weeks 1-2: 4x4 @ 70-75% 1RM, 90s rest (focus on explosive speed)
- Weeks 3-4: 5x3 @ 75-80% 1RM, 90s rest
- Accessory (Lactic): Dumbbell Walking Lunges
- 3x12-15/leg @ moderate weight, 60s rest (sustained effort)
- Accessory (Hypertrophy): Romanian Deadlifts
- 3x8-10 @ 60-65% deadlift 1RM, 60s rest
- Conditioning (Lactic): 6x30s Air Bike Sprints (max effort), 60s rest
- Cooldown: 5 min static stretching (hamstrings, quads)
Day 2: Upper Body
- Warm-Up: 5-10 min dynamic stretches (arm circles, band pull-aparts)
- Main Lift (Alactic): Bench Press
- Weeks 1-2: 4x4 @ 70-75% 1RM, 90s rest (explosive)
- Weeks 3-4: 5x3 @ 75-80% 1RM, 90s rest
- Accessory (Lactic): Weighted Dips
- 3x12-15 @ bodyweight + moderate load, 60s rest
- Accessory (Hypertrophy): Barbell Bent-Over Rows
- 3x8-10 @ 60-65% 1RM, 60s rest
- Conditioning (Alactic): 8x10s Medicine Ball Slams (max power), 45s rest
- Cooldown: 5 min static stretching (chest, shoulders)
Day 3: Full Body
- Warm-Up: 5-10 min dynamic stretches (hip circles, push-ups)
- Main Lift (Alactic): Conventional Deadlift
- Weeks 1-2: 4x3 @ 75-80% 1RM, 2 min rest (explosive pull)
- Weeks 3-4: 5x2 @ 80-85% 1RM, 2 min rest
- Accessory (Lactic): Dumbbell Thrusters
- 3x12-15 @ moderate weight, 60s rest (full-body endurance)
- Accessory (Hypertrophy): Pull-Ups (weighted if possible)
- 3x8-10, 60s rest
- Conditioning (Mixed): 4 rounds of [20s Kettlebell Swings + 20s Burpees + 80s rest]
- Cooldown: 5 min static stretching (back, hips)