Training Option One (Full Body Routine) Monday A-1 : barbell bench press A-2 : bent over row B-1 : barbell squat B-2 : stiff legged deadlift Turkish Get-up 2x5 l,r (left and right) Wednesday A-1 : weighted dips A-2 : weighted chin-ups Barbell deadlift Hanging leg raise2x5 Friday A-1 : incline press A-2 : renegade row B-1 : front squat B-2 : glute/ham raise Saxon side bend 2x5   Option Two: Split Routine Monday & Thursday A-1 : barbell bench press A-2 : bent over row B-1 : barbell curl 2x5 B-2 : skull crusher ortriceps pushdown 2x5 Tuesday and Friday B-1 : barbell squat B-2 : glute/ham raise Seated calf raise 2x5 Turkish Get-up 2x5 l,r (left and right)     Different Exercise Breaks At Each Session Monday A-1 : bottom position barbell bench press A-2 : dumbell row B-1 : barbell squat B-2 : glute/ham raise Turkish Get-up 2x5 l,r (left and right) Wednesday A-1 : weighted dips A-2 : weighted chin-ups Barbell deadlift Hanging leg raise2x5 Friday A-1 : floor press A-2 : renegade row B-1 : front squat B-2 : glute/ham raise   Disclaimer :