Mon	Wed	Fri
Squat [SQ Light]	Squat [SQ Medium]	Squat [SQ Heavy]
Bench [BE Light]	Bench [BE Medium]	Bench [BE Medium]
Deadlift [DE Medium]	Deadlift [DE Heavy]	Deadlift [DE Light]
OHP [OHP Heavy]	OHP [OHP Medium]	-
biceps [Heavy]	biceps [Heavy]	-
triceps [Heavy]	triceps [Heavy]	-
-	-	sledge [Heavy]
-	-	trenches [Heavy]
-	-	core [Light]

Workout programs

• 5-3-1
• custom

Intensity

SQ

• Heavy: 3x1-3; 170, 175, 180, 185, 190, 195, 200
• Medium: 4x4; 160
• Light: 5x5; 150

BE

• Heavy: 3x1; 120, - (incline)
• Medium: 4x2-4; 110, 95 (incline)
• Light: 5x5; 100, 90 (incline)

DE

• Heavy: 3x1-3; 200, 200, 200, 200, 205, 210, 215
• Medium: 4x4; 180, 185, 190, 190, 195, 200, 205
• Light: 5x5; 170, 170, 170, 175, 180, 180, 185

OHP

• Heavy: 1x1; 80
• Medium: 3x3; 70
• Light: 5x5; 60

Sledge

• Heavy: 3x; 225 + sledge
• Medium: 4x; 175 + sledge
• Light: 5x; 125 + sledge

Trenches

• Heavy: 1x10-15; max