Morer Push, pull , legs

Monday Legs(3-5 sets each 8-12 reps for all besides olympic lifts)
Squat
Lunges
Leg press
RDLs
Lying Leg curls
10sets 8-10 reps for calves

Tuesday Push 1(same scheme as before)
incline bbell bench
decline dbell bench
dbell or arnold press
incline fly
side lateral raise
tricep pushdown
overhead rope ext or decline skulls

Wednesday Pull 1
Snatches-4×5
weighted pull ups
barbell row
dbell row
bbell curl
preacher curl
rear delt exercise

Thursday rest

Friday Legs 2
power cleans-4×5
front squats
hack squats
dbell rdls
leg curls
10 set 8-10 reps calves

Saturday Push 2
overhead press
close grip bench
incline dbell or machine
flat bench dbell press or fly
tricep pushdown
overhead rope ext or decline skulls

Sunday Pull 2
Deadlift
T-bar rows
lat pulldowns
weighted chin ups
bbell curl
hammer curls
reverse delt exercise

rest a day then repeat

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