Future Gameplan

5/3/1 Mutation

DAY 1

Press 5/3/1
Press 5x10
DB rows 3x5+WC set
Rear delt work

 

DAY 2

Squat 5/3/1
Heavy Partial 1x5
Squat 5x10
KB swings 5x a lot

 

Day 3

Bench 5/3/1
Bench 5x10
Chins 3x5+WC set
Rear delt work

 

Day 4 A

Mat pulls 1x5
Safety squat bar box squats 5x10
Glute ham raise 5x10
Ab work

Day 4 B

Floor pulls 1x20
Safety squat bar box squats 5x10
Glute ham raise 5x10
Ab work

Alternate between 4A and 4B each week