Weighted Pull-ups

• 5×5 → +24 kg
• 6×4 → +26 kg
• 6×3 → +28 kg
• Bodyweight volume days stay strict

Bench

• My 5×5 realistic working range: 82–85 kg

Deadlift

• Given back fatigue + frequency:
• 4×4 → 110–115 kg
• 3×3 heavy day → 120 kg max
• Stay submaximal.

MONDAY – Heavy Push/Pull

• Bench – 5×5 @ 82–85 kg
• Weighted Pull-ups – 5×5 @ +24 kg
• Chest-supported row – 4×10
• Incline DB – 3×12

EMOM 10:
15 KB swings (24 kg)
15 push-ups

TUESDAY – Upper Density

AMRAP 20:
8 Pull-ups (BW)
12 DB bench
15 KB swings
20 Sit-ups

WEDNESDAY – Posterior Chain Moderate

• Deadlift – 4×4 @ 110–115 kg
• RDL – 3×8 moderate
• Wall sit – 4×40s
• SkiErg arms – 8 min steady

THURSDAY – Shoulder + Carry

• Strict press – 5×8 moderate
• Ring rows – 4×12
• Farmer carry – 5×50 m heavy
• Core circuit

FRIDAY – Upper EMOM 30

6 cycles:
Pull-ups ×8
DB bench ×10
KB swings ×15
Push-ups ×15
Rest

SATURDAY – Strength Focus

• Weighted Pull-ups – 6×4 @ +26 kg
• Bench – 4×6 @ 80 kg

12-min AMRAP:
10 KB swings
8 Pull-ups
10 Push-ups

SUNDAY – Aerobic Flush

SkiErg arms – 20 min Zone 2
Shoulders + core

MONDAY – Heavy

• Bench 5×5 @ 85 kg
• Pull-ups 5×4 @ +26 kg
• Deadlift 3×3 @ 120 kg

TUESDAY – Density

AMRAP 20 (moderate pace)

WEDNESDAY – Knee Rehab + Upper Pump

• Spanish squats
• Wall sit
• Strict press
• Chest-supported rows

FRIDAY – Upper EMOM 24

6 cycles:
Pull-ups × 6–8 (strict, bodyweight)
DB Incline Press × 10–12 (moderate load)
KB Swings × 15 (24 kg, hinge only)
Strict Toes-to-Bar × 6–8

SATURDAY – Pull Emphasis

• Weighted Pull-ups 6×3 @ +28 kg
• Barbell row 4×8
• Bench 4×6 @ 82 kg

SUNDAY – Aerobic steady