WSB weekly Template

Monday
Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs
4. Possible upper back work

Wednesday
Max effort upper body (bench press)
1. Triceps
2. Delts
3. Lats

Friday
Dynamic effort lower body (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs
4. Possible upper back work

Sunday
Dynamic effort upper body (bench press)
1. Triceps
2. Delts
3. Lats