- Monday: Upper Power/Strength (4-6 reps/set)
Chest, triceps, back, biceps, shoulders all get exercises to fit into an hour. I won't go into detail here but you can figure that out online.
- Tuesday: Lower Power/strength (4-6 reps/set)
Thighs, hamstrings, calves
- Wednesday (off)
- Thursday: Upper Hypertrophy (8-12 reps/set)
- Friday: Lower Hypertrophy (8-12 reps/set)
A rule to try and follow is 1 gram of protein per pound of body weight. That's really challenging if you don't each much meat.