Mass/Strength Routine III

Monday: Upper Body Pull - HEAVY

1. Pull-ups 5x5
2. Hanging Rows 5x5
3. Lower Weight Ancillary Work (Low Row, TG lower Back, Curls - 2x8-10 each)
   

Tuesday: Legs - HEAVY

1. Squats 5x5
   
2. Deadlifts 5x5
   

Wednesday: Upper Body Push - HEAVY

1. Bench Press 5x5
2. Press 5x5
3. Lower Weight Ancillary Work (BW Dips OR Side Tri-rise, Military Push-ups, Tricep Push-downs - 2x8-10 each)

Thursday: REST

Friday: Total Body - HEAVY

1. Squats 1x5, 2x3, 3x1
2. Pull-ups 1x5, 2x3, 3x1
3. Dips, 1x5, 2x3, 3x1
4. Snatch 3x5 (Optional)
   

Saturday & Sunday: REST

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This is essentially a blend of:

• Mass/Strength Routine (6 sessions/wk, each body part 2/wk)
• Mass/Strength Routine II (3 sessions/wk, each body part 3/wk)

One of the 3 Routines should work well for you and your schedule. Hell, why not mix it up, on occasion

As always, mix up the exercises to suit your specific needs and goals