Program A level 3 full bodyCircles 3x(5-3rr)

Day 1 Week I Week II Week III Wee

Excercise sets/reps rest tempo sets/reps rest tempo sets/reps rest tempo sets/reps r

A1. Bb squats 6x5 / 30X0 6x4 / 20X0 7x3 / 20X0 6x3 /

A2. Bb row 6x5 / X030 6x4 / X020 7x3 / X020 6x3 /

A3.In. db press 6x5 / 30X0 6x4 / 20X0 7x3 / 20X0 6x3 /

A4. Snatch bex 6x5 / X030 6x4 / X020 7x3 / X020 6x3 /
A5. Db press s 6x5 120s 30X0 6x4 150s 20X0 7x3 180s 20X0 6x3 1

Day 2
A1. Blg squats 6x5 / 30X0 6x4 / 20X0 7x3 / 20X0 6x3 /
A2. Lat pulld 6x5 / X030 6x4 / X020 7x3 / X020 6x3 /

A3.Bench pr 6x5 / 30X0 6x4 / 20X0 7x3 / 20X0 6x3 /

A4. Deadlift c. 6x5 / X030 6x4 / X020 7x3 / X020 6x3 /
A5. Military pr 6x5 120s X030 6x4 150s X020 7x3 180s 20X0 6x3 1

Day 3
A1. Front sq 6x5 / 30X0 6x4 / 20X0 7x3 / 20X0 6x3 /
A2. Machine r 6x5 / X030 6x4 / X020 7x3 / X020 6x3 /

A3.Dips 6x5 / 30X0 6x4 / 20X0 7x3 / 20X0 6x3 /

A4. Sumo DL 6x5 / X030 6x4 / X020 7x3 / X020 6x3 /
A5. Push-press 6x5 120s X030 6x4 150s X020 7x3 180s 20X0 6x3 1