I?ll try to keep this brief. (Just like my workouts)
I?ve tried to build a program around my weaknesses (chest and legs) by giving them a day on their own and extra days rest around them.
I only workout at my home gym.
I?ve included a large compound lift at the start of each day. And I?ve aloud for at least 2 days rest between repeating body parts.
*each day I?ve listed the compound lift (all with an extra warm-up set with 50% of work weight) and then the body parts I work (because the exercises vary)
Monday: deadlift (2 sets of 20 with 10rep max) - back/biceps
Tuesday: clean & press (6 sets of 4) - shoulders/abs
Thursday: squat (2 sets of 20 with 10 rep max) ? legs/calves
Saturday: dips (6 sets of 4) - chest/triceps
For the body parts I?ll choose two compound and one isolation movement from:
Monday: upright row, bent over row, chin up, pull up, barbell curl, inclined curl, drag curl
Tuesday: military press, up right row, lateral raises, posterior deltoid flys and numerous ab exercises, but no sit-ups.
Thursday: stiff leg deadlift, single leg squats, glute-ham raises, standing calf raises, donkey calf raises.
Saturday: incline bench, decline bench, flat bench, dumbbell fly?s.
And for all of these I?ll do 4 sets of 6 for the compound and go to failure with the isolation using my 8 rep max.
Each workout last between 30-45mins. and I sleep between 9-12 hours per night (i know, i’m a lucky bastard) I eat between 3500 and 4000 cals perday over 6 meals.