My New Workout Program

Theory:

• Deadlift, squat, and press variation each day, plus one support exercise. Two heavy primary lifts, two lesser intensity.
• 8×3 sets are composed of 3-4 heavy working sets, the rest acclimating sets.
• On the 3×6, do one preliminary warm-up if necessary, then jump to working weight, moderating as needed for challenging sets. These take place in the second half of the workout, so everything should be warm and moving freely.

Warmup: (All days. Three sets for each) 

1. 10 Kettlebell swings each arm
2. 10 Goblet Squats plus 10 overhead globe presses

Day 1:

1. Bench Press (Pause, narrow grip) 8×3
2. Deadlift 8×3
3. Squat (front/goblet/Zercher) 3×6
4. Barbell Curls 3×6

Day 2:

1. Box Squat 8×3
2. Incline Bench (Pause, Wide Grip) 8×3
3. Pendlay Row 3×6
4. Triceps Extensions 3×6

Day 3:

1. Trap Bar (Low) 8×3
2. Trap Bar (High) 8×3 <start at low bar top set>
3. Overhead Press 3×6
4. Lat Pulls 3×6

Assistance/Mobility: 

1. Stretch before warmups
2. Rotator Cuff external rotations (exercise bands)

Cardio: 20 minutes, recumbent bike after weights