Determined07 
"Gain mass to compete as a lightweight."
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Week 1-3 mass/hypertrophy
3 sets per muscle group
10-12 reps
4-6 exercises per muscle group
5 day split
Week 4-6 strength/size
3 sets per muscle group
6-8 reps
4-6 exercises per muscle group
5 day split
Week 7-10 power/density
3 sets per muscle group
3-5 reps
4-6 exercises per muscle group
5 day split
Week 11 off (then repeat cycle) |
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