I just turned 18. I'm 193 cm tall weighing 98kg at around 11% bodyfat. I work 3 out of 7 week days as a carpenter. Daily calories 4200-5k.
Rest: 5 mins for last Wendler set, 2 mins for everything else.
Monday: Legs, back and biceps.
Wendler 5/3/1 Squat. Weight 140-180kg.
Strict bicep curl: 50kg 3x8-12
Incline bicep curl: 20kg 4x8-12
Seated hammer curl: 20kg 4x8-12
Pullups: 4x8-12.
Low row machine: 96kg 4x8-12
Ab machine: 50kg 3x8-12
Seated calf raises machine: 110kg 3x8-12.
Wednesday: Chest, shoulders and triceps.
Wendler 5/3/1 Bench press.
Weight 100-130kg.
Bench press backoff set: 90kg 3x9-12
Incline dumbell press: 37.5kg 3x8-12
Incline bench press: Reverse pyramid set starting at 90kg for 4 reps, decreasing weight 10% each set and increasing reps.
Cable chest flies: 15kg 4x8-12
Shoulder press: 60kg 3x8-12
Cable lateral raises: 7.5kg 4x8-12
Seated front shoulder raises 15kg 3x8-12
Skull crusher: 20kg 3x8-12
Tricep pushdown 42kg 3x8-12
Friday: Legs, back and biceps.
Wendler 5/3/1 deadlift. Weight 130-170kg.
Strict bicep curl: 50kg 3x8-12
Incline bicep curl: 20kg 4x8-12
Seated hammer curl: 20kg 4x8-12
Pullups: 4x8-12
Low row machine: 96kg 4x8-12
Barbell cheat shrugs: 180kg 3x8-12
Ab machine: 50kg 3x8-12
Seated calf raises machine: 110kg 3x8-12
Saturday/Sunday: Shoulder, chest and triceps.
Wendler 5/3/1 shoulder press. Weight 60-80kg.
Shoulder press backoff set: 60kg 3x8-12
Dumbell shoulder press: 30kg 3x8-12
Close grip bench press: 85kg 3x8-12
Cable lateral raises: 7.5kg 4x8-12
Bench press: Reverse pyramid training starting at 100kg x4.
Incline bench press: Reverse pyramid set starting at 90kg for 4 reps, decreasing weight 10% each set and increasing reps.
Chest flies: 15kg 4x8-12
Skull crusher: 20kg 3x8-12
Tricep pushdown 42kg 3x8-12