Push Pull Legs - Complete and balanced

SOS
WEEK 5- is a deload 
Drop 30% of your target weight and go unweighted on calisthenics

default

Heavy bench, weighted dip focus
Dips to failure 
Bench amrap last set

Focus on weighted pull ups
Weight increase +2kg per 2 weeks or as soon as possible 
Heavy bicep curl

Focus on squat
Deadlift higher reps
Nice pre exhaust before the absolute finish of split squats

Paused bench-higher loads
Close grip for hypertrophy
And accessories
Heavy on triceps

Heavy chin ups, explosive pendlay
Nice mid back activation
More bicep isolation