Strength Program - 4 Days

4 Days/week

3x SQ
1x DL
2x Power Clean
2x BP
2x OHP

Mo, We, Fr, Sa

9 Weeks - Strength Phase
Weeks 10-12 - Peak Phase for 4 Lifts

default

Warmup for Cleans, Squats properly
Squat Sets 100/90/90 if heavy
OHP 3-5 Sets + 1-2 Backoff Sets

Warmup for Squats, OHP
Optional - Push Press instead of OHP
Heavy 1/2/3 on OHP first Set
SQ 3x5-5x5

Focus on Upper Body Hypertrophy
Add lifts if desired: 
Dips,Lateral Raise,Rear Delt,Tricep Variation