Day 7 (Squat Every Day)

A. Warm-Up

3 min bike

100 walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-3)

  

D. Accessory Work

Three sets of,

15 Back Extensions

50 Walking Lunges

30 Weighted Sit-ups

E. Giant Set

Three sets of,

12 Seated Row

10 Strict Pull-ups

15 DB Single Arm Rows

Day 6 (Squat Every Day)

A. Warm-Up

3 min bike

100 walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Back Squat (10-10-5-3-3-3-1-1)

  

C. Strength

Bench Press (30-8-6-4-2-1)

  

D. Accessory Work

Three sets of,

15 Back Extensions

15 Leg Curls

50 Walking Lunges

E. Giant Set

Three sets of,

12 Incline DB Bench Press

20 Push-Ups

10 Strict Toes 2 Bar

Day 5 (Squat Every Day)

A. Warm-Up

3 min bike

100 walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Back Squat with Belt (10-10-5-3-3-3-1-1)

  

C. Strength

Deadlift - Triples up to today's Heavy Single

  

D. MetCon (AMRAP) x 10 Minutes,

20 DB Snatch (70/50)

10 Burpees

Day 4 (Squat Every Day) Arms Emphasis

A. Warm-Up

3 min bike

100 walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)

  

C. Superset

Four sets of,

28 method curls (7 Regular, 7 Slow, 7 Top Half, 7 Bottom Half)

Push-Down x 20

  

D. Giant Set

Three sets of,

Preacher Curl x 12 close, 12 wide 

Bench Dip x 20 

Reverse Curl x 12 

Day 3 (Squat Every Day)

A. Warm-Up

3 min bike

100m walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-3-3)

C. Strength 

Push Press (15-12-10-8-6)

D. Giant Set

Three sets of,

Banded Good Morning x 15

Leg Curl x 15

Walking lunges 100 feet each direction (forward and backward)

E. Tri-Set

Three sets of,

DB or Barbell Shrugs x 12

Rear delt flys x 20 

Lateral Raise x 20

Day 2 (Squat Every Day)

A. Warm-Up

3 min bike

100m walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Back Squat with belt (10-10-5-3-3-3-3-3)

C. Strength 

Deadlift off blocks (12-10-8-6-3-1)

D. Superset 

Three sets of,

Banded Good Morning x 15

Leg Curl x 15

Walking Lunges x 30m

E. Giant Set

Three sets of,

Seated Row x 12

Pull-Up x 10-20

T-Bar Row x 15

Day 1 (Squat Every Day)

A. Warm-Up

3 min bike

100m walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Back squat (10-10-5-3-3-3-3-3)

C. Superset 

Three sets of,

Back Extensions x 15

Walking Lunges x 30m

D. Strength

Bench Press (30-12-10-8-6)

E. Giant Set

Three sets of,

Incline DB Bench Press x 12

Push-Up x 20

DB Fly x 20