Each week I increase 3 more reps for the 80% of 1 rm

Eg. Week 1 - 40%x12, 50%x6-8, 50%x6-8, 60%x6, 80%x5, 80%x5
Week 2 - 40%x12, 50%x6-8, 50%x6-8, 60%x6, 80%x6, 80%x6
Week 3 - 40%x12, 50%x6-8, 50%x6-8, 60%x6, 80%x7, 80%x7 (if possible)

Week4- 40%x12, 50%x6, 50%x6, 60%x6, 82%x5, 82%x5
….

For deadlift i will cut down to 5-6 reps max for each set, i afraid my lower back will be gone in 3 months heheh.

Monday
Barbell upright row
Barbell shrug
Leg raise with weight
Machine crunch
Parallel Bar Abdominal Knee Raises

Tuesday
Squat
45 degree leg press
leg curl
45degree calf raise

Wednesday
Bench press
Incline bench press
Incline dumbbell press
Barbell reverse curl
Standing barbell wrist curl

Thursday
Chin ups
Seated cable row (narrow grips)
Barbell row
Deadlift
Triceps pull down
Barbell triceps extension


Friday
Military press
Shoulder press
Dumbbells lateral raise
Dumbbells rear lateral raise (on a incline bench)
Barbell close grip curl
Dumbbell alternate curl