Maximal strength

Exercise Sets/reps RI Tempo
Back squat/Front squat/Split squat 1 x 8$ + 3 x 6
+ 1 x 25 (50% 1RM)
3' 2-0-E
Bench press (barbell) 1 x 8$ + 3 x 5
+ 1 x 25 (50% 1RM)
3' 2-0-E
Pull-up progression + assisted pull-up/close grip pulldown 1 x 8$ + 3 x 5
+ 1 x 25 (50% 1RM)
3' 2-0-E
Romanian deadlift & row 1 x 8$ + 3 x 6
+ 1 x 25 (50% 1RM)
3' -
Standing press-behind-the-neck/ Shoulder press (Smith rack) 1 x 8$ + 3 x 5
+ 1 x 25 (50% 1RM)
3' 2-0-E

$ Warm-up set: Start with 1 set of 8 reps at 70% of 1RM