Mon -Day 1 – Back (lats/upper back)
rope pullover, single arm pulldown, seated prime machine row, plate loaded row, rear delt fly, cable bicep curl, single arm preacher curl

Tues – Day 2 – Chest/delt/tricep
Seated lateral raise, incline barbell press, flat dumbbell press, incline fly, cable crossover, overhead tricep extension, rope tricep extension

Wed – Day 3 rest

Thur – Day 4
Back
Pull over machine, t bar row (lat focus), lat pull down, plate loaded row or barbell row, rear delt fly, dumbbell curl, hammer curl

Fri – Day 5
Push
Lying cable lateral raise, prime incline press, pec dec, seated shoulder press machine, dips, tricep extension

Sat – Day 6
Legs/Glutes
lying hamstring curl, split squats, hip thrust on smith machine, hip extension, calf raise, leg extension

Sun – Day 7
rest

Same as offseason apart from less volume and intensifiers