# Week 1 - Friday (Bench/Squat)

Week 1 Day 3: Bench Press & Squat - 5/5/5+ @ 65/75/85%, FSL 5x5

## Warmup

- 1 × Explosive Warmup _(progression — pick your level)_

## Main Lifts

- 8 × 5 Bench Press - Barbell
- 8 × 5 Squat - Barbell

## Assistance Work

- 1 × Push Assistance _(progression — pick your level)_
- 1 × Pull Assistance _(progression — pick your level)_
- 1 × Single Leg/Core Assistance _(progression — pick your level)_