All notes
Gym

From quora.com.

  1. 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.
  2. Tuesday: Lower Power/strength (4-6 reps/set)
    Thighs, hamstrings, calves
  3. Wednesday (off)
  4. Thursday: Upper Hypertrophy (8-12 reps/set)
  5. 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.