Day Workout Monday Back Squat 5 sets 5 reps 4-0-1 tempo (lower for 4 seconds, raise for 1 second) Power Clean 4 sets 3 reps Romanian Deadlift 4 sets 8 reps 4-0-1 tempo (lower for 4 seconds, raise for 1 second) Tuesday Rest Wednesday Deadlift 5 sets 5 reps Barbell Lunge 3 sets 5 reps (each side) Dumbbell Step-Ups 3 sets 5 reps (each side) Single-Arm Dumbbell Snatch 3 sets 3 reps (each side) Thursday Rest Friday Front Squat 4 sets 10 reps 4-0-1 tempo (lower for 4 seconds, raise for 1 second) Straight-Legged Deadlift 3 sets 8 reps Reverse Lunge 3 sets 5 reps (each side) Saturday Rest Sunday Rest