From Greg Panora:
Dynamic bench day
1.Bench against mini bands.
8x3 do 145 week 1, 155 week 2, 165 week 3 and then repeat.r
3x15 rotate flat, incline and decline.
5x10 rotate dumbells, barbells, JMs, and band extensions.
4.Pullups, pulldowns, or rows
Max effort squat and dead day
1.Rotate rack pulls, good mornings, front squats, zercher dls, more goodmornings. Throw in a full squat or dl every now and then as u see fit. Work up to a max single.
2.Weighted back extensions or hypers.
3. Stiff legged deads, band leg curls, or band goodmornings, ghr
4. Shrugs w/ dumbells or barbell
5. Weighted crunches or Band abs
Max effort bench day
1.Rotate floor press, ultra wide benches, inclines, declines, benches against bands, reverse bands and board presses. Work up to a max single.
Everything else should look the same as the dynamic day
Dynamic squat day
1. Speed box squats against green bands.
6-8x2 rotate 315,350,375 and 405.
2. Speed dls
Everything else should look the same as max effort day.
Wear briefs when u squat and a belt.