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Strict press Last set first 115x5 105x5 95x5 85x5 65x5 Front squat 185x3 175x3 155x3 135x3 115x3 95x3 Chest supported row 135x10 155x10 175x10 Step up 30lb dbell 3x8 This will be my template from here on full body Upper body pull Upper body push Lower body Single leg First exercise 5 reps Second 3 reps Last 10 reps I will rotate what exercise goes in order. Single stuff will be by feel since it's rehab stuff