I'm starting a 4 day split. It's a direct/indirect split. What that means is that through exercises selection and placement in the week I am hitting each bodypart at least twice a week either directly/indirectly. I'm also implementing several different workout styles and intensity techniques. The first two weeks are a mixture of 4X and Heavy training. What that means is on the "4x" days my heavier sets will be done with a weight that I would fail around 15 reps with and I do 4 sets of 10 reps with only 30s of rest between each set. On the first 4X set, I will also be employing an NA (negative accentuated) set at the end. Basically, its a set with an explosive concentric followed by a 7s eccentric. The heavy days on Friday are meant for pure power.

The second 2 weeks, I will switch things up a bit and use a Heavy, 10x10 scheme. Instead of using the 4X protocol I will do straight heavy sets the majority of the week and then on Friday I will do one 10x10 set for each muscle group. What this will help me do is fully address all the ways muscles get bigger (myofibrillar growth and sarcoplasmic expansion). Plus, it has so much variety built in that it will be difficult for my body to adapt. I'll let you know how it goes!

Week 1 (4X, Heavy)
Monday: Chest, Back, Abs
Decline Bench, 3x12, 1x7NA
Incline Dumbbell Presses, 3x10
Reverse Grip Bench, 4x10
(7) Cable Crossovers
Pullups, 3x12, 1x7NA
Cable Rows, 3x10
Barbell Rows, 4x10
(7) Machine Pullovers
Ball Crunches, 4xFAIL
Knee-ups, 4xFAIL
Bicycles, 4xFAIL

Tuesday: Legs
Donkey Calf Raises, 3x12, 1x7NA
Lying Leg Curls, 3x12
Standing Calf Raises, 3x12
Squats, 3x10
Seated Leg Curls, 3x10
Seated Calf Raises, 3x12
Leg Presses/Smith Front Squats, 3x12

Wednesday: Delts, Arms
Dumbbell pulls, 3 x 12, 1 x 7NA
Smith presses, 4 x 10
Reverse Flyes, 4 x 12
Dumbbell Curls, 3x12
Hammer Curls, 3x12
Preacher Curls, 3x12
Bench Dips, 3x12
VBar Pressdowns, 3x12
Overhead Rope Extensions, 3x12

Thursday: Off

Friday (HEAVY): Deadlifts, Chest, Back, Abs
Deadlifts, 1x8-10
Decline Bench, 2x8-10
Incline Dumbbell Presses, 2x8-10
Reverse Grip Bench, 2x8-10
Pullups, 2x8-10
T-Bar Rows, 2x8-10
Barbell Rows, 2x8-10
Ball Crunches, 4xFAIL
Knee-ups, 4xFAIL
Bicycles, 4xFAIL

Week 2 (4X, Heavy)
Monday: Delts, Arms
Rack pulls, 3 x 12, 1 x 7NA
DB presses, 3 x 10
Rear laterals, 4 x 12
(7) Machine Laterals
Barbell Curls, 2x12, 1x7NA
Underhand Pulldowns, 3x12
Incline Hammers, 3x12
Tricep Extensions, 2x12, 1x7NA
Close-grip Bench, 3x12
Rope Pressdowns, 3x12

Tuesday: Legs
Standing Calf Raises, 3x12, 1x7NA
Seated Leg Curls, 3x10
Donkey Calf Raises, 3x12
Lying Leg Curls, 3x12
Leg Presses/Smith Front Squats, 3x12
Seated Calf Raises, 3x12
Squats, 3x10

Wednesday: Chest, Back, Abs
Dips, 3x12, 1x7NA
Incline Barbell Presses, 3x10
Flat Dumbbell Bench, 3x10
(7) Cable Crossovers
Pulldowns, 3x12, 1x7NA
Machine Rows, 3x10
T-Bar Rows, 3x10
(7) Rope Pullovers, 4x10
Ball Crunches, 3xFAIL
Knee-ups, 3xFAIL
Bicycles, 3xFAIL

Thursday: Off

Friday (HEAVY): Deadlifts, Delts, Arms
Deadlifts, 1x8-10
Rack pulls, 2x10
Smith presses, 2x10
Rear Upright Rows, 2x10
Barbell Curls, 2x12
Underhand Pulldowns, 2x12
Incline Hammers, 2x12
Tricep Extensions, 2x12
Close-grip Bench, 2x12
Rope Pressdowns, 2x12

Week 1 (Heavy, 10x10)
Monday (Heavy): Chest, Back, Abs
Decline Bench, 3x12, 1x7NA
Incline Dumbbell Presses, 3x10
Reverse Grip Bench, 4x10
Cable Crossovers, 4x10
Pullups, 3x12, 1x7NA
Cable Rows, 3x10
Barbell Rows, 4x10
Machine Pullovers4x10
Ball Crunches, 4xFAIL
Knee-ups, 4xFAIL
Bicycles, 4xFAIL

Tuesday (Heavy): Legs
Donkey Calf Raises, 3x12
Lying Leg Curls, 3x12
Standing Calf Raises, 3x12
Squats, 3x10
Romanian Deadlifts, 3x10
Seated Calf Raises, 3x12
Leg Presses/Smith Front Squats, 3x12

Wednesday (Heavy): Delts, Arms
Rack pulls, 3 x 12, 1 x 7NA
DB presses, 3 x 10
Rear laterals, 4 x 12
Barbell Curls, 2x12
Underhand Pulldowns, 2x12
Incline Hammers, 2x12
Tricep Extensions, 2x12
Close-grip Bench, 2x12
Rope Pressdowns, 2x12

Thursday: Off

Friday (10x10): Chest, Back, Abs
Dips
TBar Rows
Leg Raises

Week 2 (Heavy, 10x10)
Monday (Heavy): Delts, Arms
Dumbbell pulls, 3 x 12, 1 x 7NA
Smith presses, 3 x 10
Reverse Flyes, 4 x 12
Dumbbell Curls, 2x12
Hammer Curls, 2x12
Preacher Curls, 2x12
Bench Dips, 2x12
VBar Pressdowns, 2x12
Overhead Rope Extensions, 2x12

Tuesday (10x10): Legs
Donkey Calf Raises
Lying Leg Curls
Smith Squats

Wednesday (Heavy): Chest, Back, Abs
Dips, 3x12, 1x7NA
Incline Barbell Presses, 3x10
Flat Dumbbell Bench, 3x10
Cable Crossovers, 3x10
Pulldowns, 3x12, 1x7NA
Machine Rows, 3x10
T-Bar Rows, 3x10
Dumbbell Pullovers, 4x10
Ball Crunches, 3xFAIL
Knee-ups, 3xFAIL
Bicycles, 3xFAIL