Monday:

Legs (Low Reps)
Front Squats 5 x 5
Leg press 3 x 10
Walking lunges
Calves seated 5 x 5
Calves standing 4 x 8

Tuesday:


Back & Shoulders (Low Reps)
Weighted pull ups 5 x 5 (superset with)
Standing Barbell military press 5 x 5
Weighted chin ups 3 x 10 (superset with)
L’s
Weighted V bar pull ups 5 x 5 superset w/
Face pulls 3 x 10
Deadlifts 5 x 5
Upright rows 3 x 10
Dead hang leg raises 3 x 10
Windshield wipers 3 x 10

Wednesday:

Chest & Triceps
Incline press 5 x 5
Guillotine press 4 x 8
Weighted dips 5 x 5
Incline flyes 3 x 10
Rope extensions 4 x 8 (superset with)
Flat bench dumbbell extensions 5 x5
Reverse close grip bench press 3 x 10
Pull overs 3 x 10
Standing 4 x 10 (superset with)
Seated calf raises 5 x 6

Thursday:

Off Day
Rest

Friday:

Legs (High Reps)
Front Squats 3 x 12-15
Leg press 3 x 12-15
Walking lunges 3 x 12-15
Calves seated 3 x 12-15
Calves standing 3 x 12-15
Dead Hang legs raises 3 x 12-15
Wood choppers 3 x 12-15

Saturday:

Back & Shoulders (High Reps)
Weighted pull ups 4 x 12 (superset with)
Standing Barbell military press 4 x 12
Weighted chin ups 4 x 12 (superset with)
L’s
Weighted V bar pull ups 5 x 5 superset w/
Face pulls 4 x 12
Deadlifts 5 x 5
Upright rows 4 x 12
Dead hang leg raises 4 x 12
Windshield wipers 4 x 12

Sunday: Off Day

Rest

If you just walked off the street and did that would you not overtrain?

Meal 1:

1.25 cup oat meal
3 whole eggs 3 egg whites
Optimum multivitamin
1 cup spinach

Meal 2:

1 apple

Meal 3:

Regular potato 10.8oz (62g) skinless trimmed chicken thighs or breast 6oz (48grams)
1 cup spinach

Meal 4:

1 apple
1 cup broccoli

Meal 5:

30 minutes before workout 30 grams of gold standard whey protein. Amino energy 15 mins after
After workout Nitrocore24 (blend of fast/slow proteins) 50 grams + 100 gram carbs (potato or oatmeal or brown rice or sweet potato or even natural granola cold cereal )


Meal 6:

1.33 cups brown rice along with fish oil capsules
Nitrocore 24 or 5 oz steak 40 grams protein
1 cup spinach
1 apple
Later on during the same week this is my Nutrition for the last 3 to 4 days of the week. Note it calories is less to go along with the nature of my training later on during the week which is more reps with less weight.


Meal 1:

1 apple
whole wheat toast
3 whole eggs 3 egg whites

Meal 2:

Skinless trimmed chicken thighs or breast or steak 5.25oz
1 cup spinach

Meal 3:

Regular potato 10.8oz skinless trimmed chicken thighs or breast or steak 6oz
1 cup broccoli

Meal 4:

30 minutes before workout 30 grams of gold standard whey protein. Amino energy 15 mins after
After workout Nitrocore24 (blend of fast/slow proteins) 50 grams + 100 gram carbs (potato or oatmeal or brown rice or sweet potato or even natural granola cold cereal )

Meal 5:

Nitrocore24 or skinless trimmed chicken thighs or breast or steak 6oz
Brown rice 1/2 cup
1 cup spinach


Supplements?

Nitrocore 24 (a mix of cassein & whey)
Gold Standard whey
Enteric coated fish oil
Amino Energy

I would ABSOLUTELY prefer to (and am beginning to) look like him :


Efficiency > Appearance.