• Barbell Deadlift - 5/4/3 wave-progression (Start: 170kg)
• Weighted Underhand Pull-up 4x5-8
• Cable Pulldown 4x6-10
• Machine Narrow Grip Seated Row 4x8-12
• Barbell Curl 4x6-10
• Dumbbell Preacher Curl 4x8-12

• Barbell Bench Press - 5/4/3 wave-progression (Start: 110kg)
• Barbell Bench Press m. pause på bryst 5x5-8
• Dumbbell Incline Bench Press 4x6-10
• Machine Chest Press 4x8-12
• Weighted Dip 5x6-10
• Cable Pushdown 4x8-12

• Barbell Squat - 5/4/3 wave-progression (Start: 130kg)
• Barbell Squat m. pause i bund 4x5-8
• Machine Kneeling Leg Curl 3x6-10
• Machine Leg Extension 3x6-10
• Barbell Military Press - 8/7/6 wave-progression (Start: 45kg)
• Machine Reverse Fly 3x8-12
• Barbell Shrug 3x8-12

• Barbell Pendlay Row - 5/4/3 wave-progression (Start: 70kg)
• Weighted Pull-up/Weighted Ring Pull-up 5x5-8
• Cable Seated Row 4x6-10
• Cable Close Grip Pulldown 4x8-12
• Dumbbell Curl 5x6-10
• Cable Drag Curl 4x8-12

• Barbell Bench Press - 5/4/3 wave-progression (Start: 110kg)
• Barbell Reverse Grip Bench Press 4x5-8
• Dumbbell Bench Press 3x6-10
• Dumbbell Shoulder Press 4x6-10
• Dumbbell Lateral Raise 2x8-12
• Barbell Close Grip Bench Press 4x6-10
• Skullcrusher 2x6-10

• Barbell Squat - 5/4/3 wave-progression (Start: 130kg)
• Barbell Box Squat 4x5-8
• Barbell Lunge 3x8-12
• Sled 45° Leg Press 4x10-15
• Weighted Glute-Ham Raise 3x6-10
• Barbell Hip Thrust 3x6-10

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