I am 5'7.
I have been training for 3 years.
BFP is at 13-14%.
I will get the video this Friday.
My week consists of Monday-Back/Bicep (optional) Wednesday-Chest/Triceps Thursday-Legs Friday-Shoulders
(I warm-up until I get a 5 rep-max and do that weight for 2 sets.)
Monday- Deadlift/DB Row/Pull-Over/Farmer Walks/Preacher Curls
Wednesday-Bench Press/Power Clean*/Weighted Dips/ *Sometimes change it to Incline Press.
Thursday- Squat/Dead-stop Front Squat/Leg Press/Glute-Ham Raise/Calf Raise
Friday-Hang Snatch/Seated DB Press (or standing BB press)/Front/Side Raises
My DL is at 405 lbs. My Squat is at about the same max(haven't tried in a while, but I've pulled off 355x5). Bench Press is at 245x5.
I eat around 3000-3500 calories daily.