I switch up my routine every 4 weeks so over the course of the cycle I completed 4 programs.Originally Posted by KCMann
They were based around hypertrophy (opposed to power lifting in past). 6 days a week for first 2 programs, 5 days for last 2 with a one week deload in the middle.
Usually something like: day 1 - squats / quads (5-6 exercises with 4-5 sets of 6-12 rep range).
Day 2: Chest same thing 4-5 sets with 6-12 reps and 5-6 exercises.
Day 3: Shoulders
Day 4:Back
Day 5: Upper body accessory
Day 6: Deadlift / hamstrings
Day 7: 30min fasted cardio / stretching.
Lot's of squat / bench / deadlifting / overhead press / rows etc. with accessory exercises thrown in
Ate 6 times a day and stuck to that with no drinking to hit ~3200-3500 calories a day of clean food.
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