Ground Up Strength

Push Day
Primary lift - Variation of OH Press or Bench Press
Secondary lift - Variation of OH Press or Bench Press (opposite of primary)
Tertiary lift - Weighted Dips
Accessory for triceps

Pull Day
Primary lift - Deadlift variation
Secondary lift - DB Rows or Pendlay Rows
Tertiary lift - Pull ups
Face pulls
Hyperextensions with resistance (only after ME deadlift)
Accessory for biceps

Leg Day
Primary lift - Squat variation
Secondary lift - A different squat variation (lower intensity)
Sprints with sled

Leg day and Pull day alternate between max effort and dynamic effort each week. So if one is max effort, the other will be a dynamic day. Push day alternates between DE & ME. OH Press & Bench Press alternate as the primary lift every Push day. Mandatory minimum of one rest day between Leg & Pull days.

this is a really simple routine.. the constant rotations and stuff keeps it moving forward… but way too basic haha