23rd September - 20th October - Cycle one:
WEEK ONE
Monday
Deadlift (3x3)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)
Tuesday
Bench Press (3x3)
HLR
Stretching (45 minutes)
swimming (60 minutes)
Wednesday
Overhead Press (3x3)
pullups
Stretching (45 minutes)
swimming (60 minutes)
Thursday
Deadlift (3x3)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)
Friday
Bench Press (3x3)
HLR
Stretching (45 minutes)
swimming (60 minutes)
Saturday
Overhead Press (3x3)
pullups
Stretching (45 minutes)
swimming (60 minutes)
WEEK TWO
Monday
Deadlift (5X2)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)
Tuesday
Bench Press (5X2)
HLR
Stretching (45 minutes)
swimming (60 minutes)
Wednesday
Overhead Press (5X2)
pullups
Stretching (45 minutes)
swimming (60 minutes)
Thursday
Deadlift (5X2)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)
Friday
Bench Press (5X2)
HLR
Stretching (45 minutes)
swimming (60 minutes)
Saturday
Overhead Press (5X2)
pullups
Stretching (45 minutes)
swimming (60 minutes)
WEEK THREE
Monday
Deadlift (6X1)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)
Tuesday
Bench Press (6X1)
HLR
Stretching (45 minutes)
swimming (60 minutes)
Wednesday
Overhead Press (6X1)
pullups
Stretching (45 minutes)
swimming (60 minutes)
Thursday
Deadlift (6X1)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)
Friday
Bench Press (6X1)
HLR
Stretching (45 minutes)
swimming (60 minutes)
Saturday
Overhead Press (6X1)
pullups
Stretching (45 minutes)
swimming (60 minutes)
WEEK FOUR * DELOAD *
Monday
Deadlift (1X5 - 50% WORKING WEIGHT)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)
Tuesday
Bench Press (1X5 - 50% WORKING WEIGHT)
HLR
Stretching (45 minutes)
swimming (60 minutes)
Wednesday
Overhead Press (1X5 - 50% WORKING WEIGHT)
pullups
Stretching (45 minutes)
swimming (60 minutes)
Thursday
Deadlift (1X5 - 50% WORKING WEIGHT)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)
Friday
Bench Press (1X5 - 50% WORKING WEIGHT)
HLR
Stretching (45 minutes)
swimming (60 minutes)
Saturday
Overhead Press (1X5 - 50% WORKING WEIGHT)
pullups
Stretching (45 minutes)
swimming (60 minutes)