If you are looking for someone to hold your hand and write you a program, you are in the wrong place… There are plenty of sites and cookie cutter programs for that. This is a pharma forum. It’s not the write me a free workout plan forum. If you have questions about gear or something gear related, feel free to ask. If you have been training for 4.5 years, you shouldn’t really be asking a simple question like that. You should train for whatever goal you set for yourself. We don’t know what that is because you didn’t tell us any info about your goals, diet, or really anything.
Want training advice?
Pick things up and put them down.