Strength gains

[RB34]

That may be too much work.

Mon:
Squat
Bench
Row
Hyper

Tue/Fri:
BB circuits

Thur:
Squats or Trap bar dl
Db floor press
Pullup
Rev hyper

Each session starts out - calisthenics, muscle activation and hip mobility/prehab (pushup plus)…

@hemann

Thanks for everyone’s responses. I really like the set up of

Monday
Bench variation … incline or board press etc
Squat variation

Wed
Cleans
Dead lift
Dips
Military

Friday
Squat
Bench press

All auxiliary exercises would be for lower body speed stuff… ghr, sldl, etc.

Low volume …3 sets per exercise per day. Allows me to focus on more than just bench press, too. It’s similar to what rb34 reccomeded in that other thread.

Star: are you suggesting that I do 2-3 sets of heavy weight and then hypertrophy stuff afterwards? So like adding in additional presses with sets of 8? I could even do dumbbell work even?