I figured I would post up my current workout routine for you guys to try if you are interested. This is a pretty intense program and definitely not suited for beginners. You should have some quality gym time under your belt and I would also suggest being on cycle to really optimize the results of this program. I usually design my programs in 6 wk blocks so I will feed you the program in 1 wk chunks at a time.

Here are some overall principles of the cycle.

1. I usually train with a 4-0-1-0 tempo unless specified otherwise. I.E. 4 sec eccentric, 0 rest at bottom, 1 sec concentric, 0 rest at top. If you are not going to follow that tempo you are kind of defeating the whole purpose of this program which is maximum hypertrophy. Don't follow that tempo and expect suboptimal results. Most of you guys are probably using a much quicker tempo so you are going to have to reduce your weight by quite a bit. I would expect you to have to reduce your typical poundage by at least 30% and likely more. No room for ego lifting here. The ego boost will come though when you the resulting increasing in the size and vascularity of your muscles.

2. Calves and abs can be a weak point of most physiques so I don't list any specific exercises for them what I recommend you do is you alternate calves and abs each day.

Abs

I recommend you choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is reached. Do this for a total of 10 minutes using slow controlled reps. Try to apply 3-4 seconds of a hard isometric in the contracted position. Don't take more than 15 seconds rest between sets/exercises. If you can do this for the full 10 minutes without any pauses longer then those needed to switch exercises, add some more resistance or weight next time you do abs.

Calves

For 1 workout use straight legs and the next time you do calves use a routine with bent knees. Just look at the clock and try to complete as many reps as possible in 10 minutes with the 4-0-1-0 tempo. Try to minimize any rest throughout the routine. Try to increase the weight by 5% used each week if you can. Warning: Your calves will be on fire.

3. There is some cardio involved in this program, but not much. I really dislike cardio and find it to boring so I do as little as possible I really wouldn't recommend more while doing this program since you are going to be doing only 40 rest periods between sets which is cardio itself so no more needed. The minimal cardio is designed to that you will gain the maximum amount of muscle and optimizing body composition at the same time. So if you are a cardio buff here is what I would recommend if you just can't do without.

Cardio

Do 1 HIIT (High Intensity Interval Training) session per week and 1 x steady-state (SS) cardio session per week:
Try to perform the cardio on non-consecutive days whenever possible. Ideally do the cardio on the ‘off‘ days for training. If you do it on a training day then do it immediately following your weight training session. If that is the case then drink 10 grams of BCAA’s before your cardio session

HIIT protocol

You should be balls to the wall during your HIIT intervals. The intervals change each week according to the following protocol
Week 1: 4 x 15 second max effort with 2 minutes rest in between
Week 2: 5 x 15 second max effort with 2 minutes rest in between
Week 3: 4 x 15 second max effort with 90 seconds rest in between
Week 4: 6 x 15 second max effort with 90 seconds rest in between
Week 5: 5 x 20 second max effort with 90 seconds rest in between
Week 6: None. Weight training way to intense for any cardio, even SS.

I recommend a bike or crosstrainer. I don't recommend a treadmill. Way to hard on joints when sprinting balls to the wall. If you have to use a treadmill set it to the highest incline possible so you are essentially walking as quickly as possible to try and maintain 100% intensity.

SS protocol

For your SS aim for a 6 out of 10 perceived work effort for 35 minutes. I shoot for a BPM of about 130 given my age. .

The Workout

Drop set protocol A lot of the sets include drop sets. The protocol for drop sets is to do three drops with approximately 20% less weight each drop. Try to take no more than 10 secs rest between the drops. Change the weight as quickly as possible and get back at it. Try to complete 5-8 reps each drop. So the drop set will include 4 sets - the original set + 3 drops.

WEEK 1

The concept this week is to train most body parts TWICE per week; once heavy with the intent of mechanical damage & high neurological stress, the 2nd workout will be focused on maximizing cell swelling & hyperemia (getting swole)

Day 1 Chest/Front Delts/Biceps

Incline barbell bench (shoulder width grip) 4x8 (sets x reps) 80 sec rest
Incline barbell bench (4" wider than shoulder width) 4x8 80 sec. (Drop set last set)
Flat bench DB flyes 4x6 40 sec (Drop set last set)
Cable Crossovers (bring cables from slightly below shoulder height to chin) 3x15
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Push-Ups 3x15
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Plate “Bus Driver” Front Raises 3x12 80 sec rest
Two-Arm Standing Dumbbell Curls 6x12 (for the first 3 sets, shove the hands to the outside of the dumbbell, for the last 3 hands in the middle of the dumbbell)
superset
Barbell spider curls 6x8 40 sec (drop set last set)
Barbell preacher curls 3x12 40 sec (2 second isometric hold each rep) - squeeze it hard at the top

Day 2 Back/Rear Delts/Triceps

Seated Cable Row (Shoulder-width grip, bar to stomach) 4x10 40 sec (2 second isometric holds each rep, plus 5 partials at the end of each set)
Barbell Rows 7 sets 14,10,7 7,10,14,21 reps 40 secs
Reverse grip assisted pullups 4x10 40 secs (drop set last set)
Pulldowns 4x10 40 secs
Bent over DB lateral raises 4x10 (drop last set)
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Bent Over Cable Lateral Raises 4x10 40 sec (drop last set)
Rope Tricep Pressdowns 3x15 (2 second isometrics)
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skullcrushers 3x7
Overhead Dumbbell Tricep Extensions 3x10 40 sec

Day 3 Quads/hams

Leg Extensions 3x7 40 secs (7 sec isometric hold each rep)
One-Leg Leg Press - feet high 3x21 0 rest between legs 80 seconds after last set
Squats 6 sets 21, 14, 10,10, 10, 10 reps 80 secs
Leg Press (feet low) 4x10 40 secs (drop last set)
Seated Leg Curls 3x21 40 sec
Lying Leg Curl 7x7 40 sec (pause for 2 seconds at 30º on the way up, then finish the rep)

Day 4 BICEPS / CHEST / SIDE DELTS /FRONT DELTS

Barbell Preacher Curls 4x7 (5 sec isometric hold each rep, squeeze it hard)
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Incline Dumbbell Curls 4x7 40 sec (drop last set)0
One-Arm High Cable Curls 4x15 0 rest between arms 40 sec last set
Incline Dumbbell Press 4x15 40 sec
Flat Dumbbell Press with internal rotation 4x15 40 sec (7 sec eccentric, raise it up real slow)
Prone 75º Incline Dumbbell Lateral Raises 4x15
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Bent-Over Cable Lateral Raises 4x15
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Standing Cable Lateral Raises 4x15 80 sec

Day 5 Triceps/Back

Skullcrushers 7x7 80 sec
Seated Overhead Cable Tricep Extensions 3x8 40 sec (All sets are drops)
Bench Tricep Dips 3x8 40 sec (all sets are drops)
Deadlifts 6 sets 12,8,612,8,6 reps 40 sec
Wide-Grip Pull-Ups 4x10
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Reverse-Grip Pulldowns 4x14 40 sec
Machine rows 3x3 80 sec (10-3-10-0 tempo)

Day 6 Hamstrings/Quads

Lying Leg Curls 7x7 80 secs
Dumbbell Lunges - DB’s slightly in front of knees 4 sets 7,7,14,14 reps
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Dumbell Squats (dumbells on sides) 4 sets 7,7,14,14 reps
Stiff-Leg Deadlifts 6x21
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leg extensions 6x21 80 sec

Day 7 Off/Cardio

WEEK 2

The concept this week is similar to week 1 where you will train most body parts TWICE per week; once heavy +with the intent of mechanical damage & high neurological stress, the 2nd workout will be focused on maximizing cell swelling & hyperemia (getting swole)

Day 1 Chest/Front and side delts/Biceps

30 degree Incline DB press 4x10 40 sec
60 degree Incline DB press 4x10 40 sec (+5 partial reps each set- bottom half of rep)
Flat DB flyes 3x8 (Drop set last set)
superset
Cable crossovers 3x8 80 sec (HIgh cable height and hands together in front of thighs at the bottom - all sets are strip sets - keep reducing by 1 plate on machine until no plates left each set)
Cable front raise 3x10 (2 sec hold at top of rep)
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Two arm cable lateral raises 3x15 40 sec
BB preacher curls 6x10 (5 sec hard squeeze at top)
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Incline DB curls 6x10 40 sec (+partials to failure each set)

Day 2 Back/rear delts/Triceps

Wide grip assisted Pullups 6x8 40 (Drop set last set)
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Reverse grip BB rows 6x8 40 sec
Machine row 4x12 (2 sec isometric hold each rep)
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Reverse Pec Deck 4x10 40 sec (+10 partials each set)
Deadlifts 5 x 7,7,7,14,21 reps 40 sec
Skullcrushers 5x15 80 secs (1.5's for reps - Each rep will actually be 1.5 reps, The half rep will be done at the bottom - so do 1 full rep then 1/2 rep at bottom)
Overhead rope extensions 4x10 40 sec

Day 3 Quads/hams

Squats 6x8 2 minute rest
Heels elevated DB squats 6x12 80 secs (6 second eccentric) DB's in front of knees
Reverse lunges 3x10 40 sec (All reps on one side then the other) 1.5's for reps
Lying leg curls 6x6
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Seated leg curls 6 x10 40 sec (+10 partials all sets)

Day 4 Biceps/Chest/Delts

Reverse Grip Pullups 5x3 (10 sec eccentric)
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DB press 5x8 80 sec (only do the bottom half of the reps and keep hands 2" outside of elbows throughout) Drop set last set
Incline alternating DB curls 4x8 (non working arm held in contraction)
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incline DB press 4x8 40 sec (Drop set last set)
Alternating concentration curls 4x8
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Cable crossovers 4x15 (cables high and hands together in front of thighs at bottom)
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Pushups 4x 21 80 sec rest
Seated DB press 4x15 (make sure they are strict- keep your abs tensed)
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Prone seated DB lateral raises (press chest into vertical bench) 4x12 40 secs (+5 partials each set)

Day 5 Triceps/Back

Cable cross tricep extension (strict - keep elbows retracted) 5x15 40 sec (1.5's - the 1/2 is the top half of movement)
Neutral grip pulldowns 4x8 (Stay vertical)
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Neutral grip pulldowns 4x12 80 sec (Lean back 45 degrees)
Tricep pressdowns 4x10 80 sec (Drop last set)
Deadlift 4x 7,7,14,21 40 sec
Machine rows 4x8 (Drop last set)
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Dips 4x failure 40 sec

Day 6 Hams/Quad

Lying leg curls 5x12 40 sec
One leg leg press - downward intent 4x21 0 rest between legs 80 sec after last set
Leg press feet wide - inward intention 5x15 40 sec (1.5's with extra 1/2 rep at bottom)
Hack squat with feet and knees together 3x8 40 sec (drop last set)
1 - leg Leg extension 4x15 no rest between legs

Day 7 Off/cardio