| Monday | Wednesday | Friday |
| Power Cleans 4 x 5 | A1 Deadlift 2 x 5,5,5* | A1 Deadlift 2 x 5,5,5* |
| Bench Press 4 x 5 | A2 Bench Press 2 x 5,5,5* | A2 Deadlift 2 x 10 |
| Barbell Curl 3 x 5 | B1 Military Press 2 x 8 | B1 Upright Row 2 x 15 |
| Boxers Twist 2 x 12 | B2 Standing Cambered Bar Curl 2 x 8 | B2 Standing Cambered Bar Curl 2 x 8 |
| Swiss Ball Crunch 2 x 10 | Rotator Cuff Exercise 3 x 15 | C1 Wrist Curls 3 x 10 |
| C2 Cable Crunches 3 x 5 |
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