Absolutely! Here’s a 3-day power and hypertrophy training program built around your chosen complexes main lifts with accessory work added to support size strength explosiveness. --- Day 1 – Lower Body Power & Strength Complex (3-4 Rounds): Barbell Box Squat (Heavy ~80% 1RM) 3 reps Jumps (Low Moderate Height Max Effort) Rest ~2 mins between rounds Main Lift: Trap Bar Deadlift 4 sets of 5 (progressively heavy) Accessories: 1. Walking Lunges (Dumbbells or Bodyweight) 3x10 per leg 2. Glute-Ham Raises Nordic Curls 3x8-10 3. Hip Thrusts 3x10-12 4. Weighted Plank 3x30-60 sec 5. Calf 3x15-20 2 Upper Bench Press ~80-85%) Medicine Ball Chest Throws (Medium weight explosive) 3-5 Push Incline Dumbbell Chest-Supported Rows Lateral Triceps Dips Skull Crushers Hanging Leg Ab Wheel Rollouts 3x12-15 Athletic Pulling Jump Squats (Light Load) Bulgarian Split Pull-Ups (or Bodyweight if needed) 5-8 Cable Face Pulls 3x15 Single-Leg RDLs (Dumbbell Kettlebell) Chin-Ups Inverted 3xMax Hammer Woodchoppers Side Planks side Notes: Days: Space the workouts at least one rest active recovery day them (e.g. Mon/Wed/Fri Tues/Thurs/Sat). Tempo Form: Keep tempo controlled on accessories but move explosively during complexes. Progression: Aim increase weight slightly each week for both lifts accessories.