Dr.18:
CMJ 3×3
Power clean 4×3
Trapbar 3×6–8
Incline DB press 3×8–12
Bulgarian split squat 3×8
Chest-supported row 3×8–12
Nordic hamstring 3×4–6
biceps + triceps
Dr.16
Squat 4×6–8
Bonkpress 4×6–8
Romanian deadlift 3×8–10
Chest supported row 3×8–12
Walking lunges 3×8 per bein
Lateral raises 3×12–15
Calf raises 3×10–15
Dr.18:
CMJ 3×3
Power clean 4×3
Trapbar 3×6–8
Incline DB press 3×8–12
Bulgarian split squat 3×8
Chest-supported row 3×8–12
Nordic hamstring 3×4–6
biceps + triceps
Dr.16
Squat 4×6–8
Bonkpress 4×6–8
Romanian deadlift 3×8–10
Chest supported row 3×8–12
Walking lunges 3×8 per bein
Lateral raises 3×12–15
Calf raises 3×10–15
Dr.18:
CMJ 3×3
Power clean 4×3
Trapbar 3×6–8
Incline DB press 3×8–12
Bulgarian split squat 3×8
Chest-supported row 3×8–12
Nordic hamstring 3×4–6
biceps + triceps
Dr.16
Squat 4×6–8
Bonkpress 4×6–8
Romanian deadlift 3×8–10
Chest supported row 3×8–12
Walking lunges 3×8 per bein
Lateral raises 3×12–15
Calf raises 3×10–15
Dr.18:
CMJ 3×3
Power clean 4×3
Trapbar 3×6–8
Incline DB press 3×8–12
Bulgarian split squat 3×8
Chest-supported row 3×8–12
Nordic hamstring 3×4–6
biceps + triceps
Dr.16
Squat 4×6–8
Bonkpress 4×6–8
Romanian deadlift 3×8–10
Chest supported row 3×8–12
Walking lunges 3×8 per bein
Lateral raises 3×12–15
Calf raises 3×10–15
Dr.18:
CMJ 3×3
Power clean 4×3
Trapbar 3×6–8
Incline DB press 3×8–12
Bulgarian split squat 3×8
Chest-supported row 3×8–12
Nordic hamstring 3×4–6
biceps + triceps
Dr.16
Squat 4×6–8
Bonkpress 4×6–8
Romanian deadlift 3×8–10
Chest supported row 3×8–12
Walking lunges 3×8 per bein
Lateral raises 3×12–15
Calf raises 3×10–15
