Ето програмата дето ми извадиха!

day 1:

squat 5Χ5
bench press 5Χ5
deadlift

day2:

squat 5x5
OHP 5x5
clean Deadlift 1X5

Day 3:
Squat 5X5
Bench press 5X5
Deadlift Inverted row 3XF