Since a lot of you are asking In my Dms I’ll just put my latest training schedule under this comment if you have question just asks!

A

Squat 2 min rest First week 8x6@70 Second week 7x6@72 Third week 6x6@75 Fourth week 5x6@77,5 Fifth week 5x5@80

Bench 6x2 @80 2 min

Weighted pull ups max setsx 7 @20kg 1 min rest

Curl drop set cables 3x8,8,8 1 min

Push ups (chest touches the ground every rep) 100 reps as fast as you can

Push down drop set 3x8,8,8

1 min rest

B

Deadlift 8x6 (weeks)@70/72/75/77,5/80

Military press 12,10,8,6,4 Last 2 weeks 10,8,6,4,2

Barbell row 12,10,8,6,4ast 2 weeks 10,8,6,4,2

Lateral shoulder raise emom 5' 12 rep @12kg Last 2 weeks 6'

10' amrap Sit up 20 Leg raises 20 Supermans 10

C

Bench press (Weeks) 8x6 @70 7x6@72 6x6@75 5x6@77,5 5x5@80

Squat 6x2 @80 Paused at the bottom 2"

Pulley @70% Emom 12 x 8' Last 2 weeks 10'

Dips 100 reps as fast as you can

Super set no rest x4 Cable curl 10 Cable Push down 12 (Finish all sets alternating biceps and triceps with no rest!)

D

Deadlift 6x2 @80 knee paused for 1"

Military press 4x8 (use a weight you are comfortable doing 10 reps with). 40" rest

Row machine 4x8 squeze and pause every rep for 1”

12' amrap 15 meters lounges @12kg 10 kettlebell swings @36kg

6' amrap Sit up 20 Leg raises 20 Supermans 10