So far my week looks like this:
Monday: Big 3 (Bench, squat, DL) Chin-ups
Tuesday: Calf raises, BB Military Press, incline hammer curls, Ab Circuit + 15 HITT
Wednesday: Big 3, Dips
Thursday: Same as tuesday
Friday: Big 3, DB rows.
Saturday/Sunday: 30 min NEPA.
I've been updating my training log with my results, and so far with this workout I have seen gains, I just want to know if it's optimal for what i'm going for: To go from a lanky 174lbs and 6'1 to a lean, beefy 180lbs. My diet includes Three meals high in P+C in the morning and a protein shake, workout days I take one scoop creatine and three meals P+F in the evening. I never have "cheat meals" or binges. I have a deadline of two months to get as much progress as I can.