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- StrongLifts 5x5 Advanced Week 1-4
- Monday Wednesday Friday
- Squat 5x5 Squat 5x5 Squat 1x5
- Bench Press 1x5 Overhead Press 5x5 Bench Press 5x5
- Barbell Rows 1x5 Deadlift 3x5 Barbell Rows 5x5
- StrongLifts 5x5 Advanced Week 5-9
- Squat 3x3 Deadlift 3x3 Squat 1x3
- Bench Press 1x3 Overhead Press 3x3 Bench Press 3x3
- Barbell Rows 1x3 Weighted Pull-ups 3x3 Barbell Rows 3x3
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