Upper body/Lower body split utilizing metabolic overload!

MONDAY UPPER
-Barbell Bench Press (5 x 5)
-TRI SET: Shotgun Row + Cable Shrugs + Hammer Curl (2 x 10)
-TRI SET: Incline Dumbbell Press + Superman Press + Dumbbell Kickbacks (2 x 10)
-TRI SET: Push Press + Face-pull + Plate Raise (2 x 10)
-Pull-ups AMRAP

TUESDAY LOWER
-Barbell Squat (5 x 5)
-TRI SET: Dumbbell Step-Ups + Bulgarian Split Squats + Dumbbell Reverse Lunges (2 x 10)
-TRI SET: Romanian Deadlift + Cable Hip Extensions + Bridge Curls (2 x 10)
-TRI SET: Adductor Squats + Floor Slides + Jane Fondas (2 x 10)
-3D Lunges AMRAP
-SUPER SET: Standing Calf Raises + Bodyweight Calf Raises (2 x 20; to failure)

WEDNESDAY CORE
-Landmine 180’s (5 x 5)
-TRI SET: Hanging Leg Raises + Dragon Flag + Hollow Rocks (2 x 10)
-TRI SET: Tornado Chops + Russian Twists + Reverse Corkscrews (2 x 10)
-TRI SET: Rope Crunch + Levitation Crunch + Physio Ball Crunch (2 x 10)
-Banded Plank Punches AMRAP

THURSDAY UPPER
-T-Bar Row (5 x 5)
-TRI SET: Ground n Pound + Zeus Rows + Skull Crusher (2 x 10)
-TRI SET: Kneeling One Arm Pull-down + Cable Crossover + Lip Buster Curl (2 x 10)
-TRI SET: Front Raise + Lateral Raise + W Row (2 x 10)
-Chest Dips AMRAP

FRIDAY LOWER
-Sumo Deadlift (5 x 5)
-TRI SET: Goblet Squat + Single Leg Deadlifts + Side Lunges (2 x 10)
-TRI SET: Dumbbell Lunges + Pull-Through + Cable Step-ins (2 x 10)
-TRI SET: Leg Press + Glute Bridges + Cossack Squats (2 x 10)
-One and a Half Squats AMRAP
-SUPER SET: Seated Calf Raises + Leg Press Calf Extensions (2 x 25)