Im 24, 200lbs and been training around 2 years properly.

Doing a 12 weeks test cycle, and wanted to know the best type of workout, Im only on my second week of the cycle so if i need to make changes now is the time, heres what im doing at the moment.

Day one - Upper ( back emphasis)

Weighted pullups 5 x failure
BB row 4 x 12 10 8 6
Flat bench 4 x 10 8 8 6
lat raise 3 x 12 10 10
Skull crushes 3 x 10
Incline curl 3 x 10
shrugs 3 x 15

Abs 3 x 20

Day 2 - Legs

Squats 6 x 12 10 8 6 6 20
Leg exenstion 3 x 12
Leg curl 3 x 12
Calves 3 x 15
Possible set of bis / tris dependant on tiredness

Day 3 Upper ( Chest emphasis)

Flat Bench 5 x 12 10 8 8 6
Cable flyes 4 x 10
Chins 3 x failure weighted
DB press 3 x 12 10 8
BB curl 3 x 10
pushdowns 3 x 10
Shrugs 3 x 8 (heavy)

Abs 3 x 20


Day 4 legs

Leg press 5 x 12 10 8 8 20
RDL 4 x 15 10 8
Leg extension 3 x 6 (heavy)
Calvs 3 x 15
Possible set of bis / tris dependant on tiredness


So yeh, i think volume is pretty good as obviously i am on gear.

LEt me know if you think it needs changes, or even a complete change like a 5 day split etc, im open to all suggestions!!

Thanks