OLD SCHOOL : More Volume + More Weight = More Muscle

aka: lift heavy shit a lot of times; don't be a pussy; lift big to get big; maybe if you just lift harder you can stop getting tattoos and build muscle to look bigger you fucking idiot

Day 1 - Chest & Back (Heavy - Compound First)
Barbell Bench Press – 5 sets of 6-10 reps
Barbell Incline Press – 4 sets of 6-10 reps
Flat Dumbbell Flyes – 4 sets of 10-15 reps
Dumbbell Pull-overs – 3 sets of 10-12 reps
Wide-Grips Latt Pull Downs – 4 sets of 10-12 reps
Barbell Rows (overhand wide grip) – 4 sets of 6-10 reps
T-Bar Rows – 4 sets of 6-10 reps
Seated Cable Rows – 3 sets of 8-10 reps
Wide Barbell Shrugs – 5 sets of 10reps
Abbs (optional) : Hanging leg lifts, cross body Mountain climbers
Day 4 - Chest & Back (Hypertrophy - Pre-Exhaustion)
Straight Arm Latt Pulldowns - 4 sets of 12 reps
Behind the Neck lat Pulldowns - 4 sets of 12 reps
Close Grip Lat Pull downs – 3 sets of 8-10 reps
Dumbell two arm rows - 4 sets of 8 reps
Single Arm Natulis Machine Rows - 4 sets of 8 reps
Cable Flyes (high) - 3 sets of 12 reps
Cable Flyes (Low) - 3 sets of 12 reps
Incline Dumbell Bench – 4 sets of 8-10 reps
Abbs (optional) : Hanging leg lifts, cross body Mountain climbers
Day 7
Rest Dumbass (maybe Pump up the arms Though?)
Rest Dumbass (sweat out the liquor possibly)
Rest Dumbass (dude but arms and shoulders again tho)
Rest Dumbass (Yoga? Atleast give yourself something to look at)
Rest Dumbass (fuck it just do arms you already know you're going to)
Rest Dumbass (just go do some cardio if your ADHD is getting to you)
Rest Dumbass (Maybe like read a book? PSYCH youre not a pussy)
Rest Dumbass (Maybe just rub one out? That burns calories)
Day 2 - Legs (Heavy Sqauts - Qaud Focus) Day 3 - Shoulders & Arms (Heavy & Hypertrophy)
Barbell Squats – 5 sets of 6-10 reps Seated Press Behind the Neck – 4 sets of 8-12 reps
Barbell Lunges – 4 sets of 8-10 reps Side Lateral Raises – 4 sets of 8-12 reps
Vertical Leg Press – 4 sets of 8-10 reps Bent Over Lateral Raises – 4 sets of 8-12 reps
Leg Extensions – 4 sets of 8-10 reps Barbell Upright Rows – 4 sets of 8-12 reps
Standing Calf Raises – 4 sets of 6-12 reps Plate Neck Curls - 3 sets of 10 reps
Donkey Calf Raises (using 1-2 guys on the back for weight) – 4 sets of 12-20 reps Tricep Pushdowns – 4 sets of 8-12 reps
Incline Med Ball sit ups - 3 sets 15 reps Lying Dumbell Triceps Skull Crushers – 4 sets of 8-10 reps
Incline Med Ball Russian Twists - 3 sets 10 reps Seated One-Arm Dumbbell Tricep Extensions – 4 sets of 8-12 reps
Incline Stairway to Heaven - 3 sets 10 reps Incline Dumbell Curls – 4 sets of 8-12 reps
Barbell Curls – 4 sets of 8-10 reps
One-Arm Concentration Curls – 4 sets of 10-12 reps
Hammer Curls – 4 sets of 8-12 reps
Day 5 - Legs (Heavy Deadlifts - hammy Focus) Barbell Wrist Curls – 4 sets of 10-12 reps
Barbell Deadlifts – 5 sets of 6-10 reps
Barbell RDL – 4 sets of 8-10 reps Day 6 - Shoulders & Arms (Heavy & Hypertrophy - Embrace The Grind)
Goblet Sqaut – 4 sets of 8-10 reps Overhead Tricep Press – 4 sets of 8-12 reps
Leg Curls – 4 sets of 8-10 reps Lying EZ Bar Skull Crushers – 4 sets of 8-10 reps
Standing Calf Raises – 4 sets of 6-12 reps Rope Pushdowns – 4 sets of 8-12 reps
Donkey Calf Raises (using 1-2 guys on the back for weight) – 4 sets of 12-20 reps Standing Alternating Curls – 4 sets of 8-12 reps
Incline Med Ball sit ups - 3 sets 15 reps Hammer Curls – 4 sets of 8-10 reps
Incline Med Ball Russian Twists - 3 sets 10 reps Cable High Curls – 4 sets of 10-12 reps
Incline Stairway to Heaven - 3 sets 10 reps Cable bar Curls Curls – 4 sets of 8-12 reps
Dumbell Shoulder press – 4 sets of 8-12 reps
Cable Lateral Raise – 4 sets of 8-12 reps
Pec Deck Rear Delt Flyes – 4 sets of 8-12 reps
Cable Upright Rows – 4 sets of 8-12 reps
Plate Neck Curls - 3 sets of 10 reps

Diet (Macro Nutrient Breakdown)

Meal 1 - Pre Workout Meal

4 eggs 505
Protein Cheese 34
2 pieces of whole wheat toast 46
1 Apple 20

Meal 2 - Post Workout Meal

2 Scoop Protein Shake 580
2 Cups Cereal 54
72
7

Meal 3
8 Ounces Chicken Breast 305
Banana 35
28
4

Meal 4
8 Ounces Chicken Breast 200
Carots 35
Spinach 4
2

Meal 5
8 oz 90% Lean Ground Beef 570
1 Cup White Rice 50
37
22

Meal 6
Oikos triple Zero Vanilla Greek Yogurt 200
30
20
0

Macro Totals :
Calories 2360
Protein: 238
Carbs: 207
Fat: 55