Monday: Squat: 6 sets reps(15-5-3-3-5-8)
Reverse Hyper/glute Raise: 3x8
Standing calf raises: 3x15
Tues: Deadlift: 3 sets Reps(10-5-2)
DB Bench: 4x8-12
superset
Chinups/Pullups: 4x8-12
Incline Db bench: 4x8-12
superset
1 arm db row: 4x8-12
db pullover: 4x8-12
Wed: Standing overhead press: 4x8-12
Arnold press: 4x8-12
superset
db shrug: 4x8-12
Standing bb curl: 4x8-12
superset
close-grip bench 4x8-12
Fri: Squat 5x5
Deadlift 5x5
DB bench 5x5
Pullups/Chinups 5x5
Standing overhead press 5x5
I am 37 years old. I want to get more muscular, and stronger. I plan to do this program for 8-12 weeks, 1-2 week break, then 5-3-1 for 15 weeks…repeat. Experienced, and educated thoughts appreciated. Thanks in advance