Powerbuilding
Day 1
A. Incline Bench Press 3RM
B. DB (Flat) Bench Press 3x6-8
D. Front Foot Elevated Split Squat 3x6-8/ Leg
Day 2
A. Press- 1RM
B. Front Squat- 1RM
C. Hip Thrust- 5RM
Day 3
A. Deadlift- Build to a heavy single
B. DB Floor Press 4x8-10
C. Bent Over Barbell Row 3x6-8
Weightlifting
Day 1
A. Snatch- 1RM
B. Clean & Jerk- 1RM
C. Front Squat- Max