Proto Hypertrophy/Endurance - Deload/Transition

Day 1

Flat Bench Press 3x10 @60-70% of highest weight used in previous three weeks
Incline Dumbbell Bench - 3x10 @60-70% of highest weight volume
Two Arm Dumbbell Skull Crushers - 3xmax - stop 3-5 reps away from failure - use same weight from last week
Dumbbell Side Raises - 3xmax - stop 3-5 reps away from failure - use same weight from last week

Day 2

Front Squat - 3x10 @50%
DB Lunge @50/35 - 3x20 (10 each leg, in place)
Russian KB Swing - 3x10 - heavy - rest 60s between sets
Banded Good Mornings - 3x12 - rest 60s between sets
Barbell hip thrust - 3x6 - moderate weight

Day 3

Strict Pull-Ups - 5 sets - stop @3-5 reps away from failure
Two Arm Dumbbell Row - 3x10 @60-70% of highest weight used in previous three weeks
DB Pull-Over - 3x12 - light weight - slow tempo - control
Barbell Curls @75/55 - 5 sets - stop @3-5 reps away from failure
Band Pull-Aparts - 3x20

Day 4

Barbell RDL - 3x12 @roughly 40-50% of 1RM DL
Banded Hamstring Curls - 3x12
Barbell hip thrust - 3x6 - moderate weight
Leg Extensions - 3x12 - slow and controlled
Tranverse Lunge - 3x12 (6 each leg)