5/3/1 for mee to theee

Get strong as shit.

Note: 
Do calves 2-3 times a week as you see fit

Every cycle through add 5lbs to your OHP & BP. Add 10 to Squat & Deadlift

I would also recommend hitting forearms at least once a week when you can

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Week 1

Week 2

Week 3

Week 4

Overhead Press (Barbell)

Zercher Squat (Barbell)

Bench Press (Close Grip)

Face Pull

Bicep Curl (Barbell)

Bench Press (Paused)

Pendlay Row

Seated Overhead Press (Dumbbell)

Tricep Extension (Cable)

Lat Prayer

Bicep Curl (Cable)

Deadlift (Barbell)

Leg Press

Seated Hamstring Curl

Decline Crunch

Squat (Barbell)

Deadlift (Paused)

Leg Extension

Spoto Press

T-Bar Row

SBD Day

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