King Joes Barbell Club

 Monday
Full Movements –

Bench Press:
One set of ten repetitions for a warmup, then a set of seven with heavier weights, then a set of three and finally three to five single attempts with around 90% of your one repetition limit. Finish up with four sets of four to six repetitions using all weight possible.
Bentover Row:
One set of ten for a warmup, then jump to five of so sets of four to six repetitions with a heavy weight.
Parallel Squat:
One set of ten for a warmup, one set of seven, then work with a weight hard for five sets of five repetitions.

Wednesday
Power Rack –

Bench Press:
Use three positions. From the chest, midway, and lockout. Perform three sets of between six and eight reps for each of these positions. On the last rep of each set, old and push against the top pin for around six seconds. This will activate the deeper muscle fibers, and the higher rep scheme will cause greater muscle pump.
Power Squat:
Use three positions. Form the bottom, midway, and from a quarter squat position. Perform two sets of between six and eight reps from each position and be sure to push against the top pins on the last reps of each of these sets. Your parallel squat will surely improve from going this route!
Deadlift From Below The Knees:
Go for six or seven sets and work up to a maximum set of three with all the weight you can properly handle. This movement will greatly strengthen your lower back as well as building great deadlifting power and confidence.

Friday
Power Rack Work Combined With Full Movements -

 Use three positions. Form the bottom, midway, and from a quarter squat position. Perform two sets of between six and eight reps from each position and be sure to push against the top pins on the last reps of each of these sets. Your parallel squat will surely improve from going this route!
Deadlift From Below The Knees:
Go for six or seven sets and work up to a maximum set of three with all the weight you can properly handle. This movement will greatly strengthen your lower back as well as building great deadlifting power and confidence.