Here is a 4 day routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements. In order for you to get the best results with this program, be consistent and always strive for progression. Check out below what rep goal means.

Goal Of This Workout

This routine is designed to maximize your results by utilizing big compound lifts and supplementing with a good variety of accessory lifts.

This routine is designed for anyone who is looking to build strength and muscle.

It is recommended that you are comfortable with your form in the big compound lifts and you have are able to consistently train if you are to make the most of this routine.

Diet and Nutrition Tips

You can beat your muscles down in the gym but the only way to recover (build) muscle is to fuel your body with quality food.

I try to stick to an 80/20 rule when I look at nutrition. This means that 80% of my meals are prepared by me and I make sure to get the best quality food that I can.

No, this doesn’t mean you have to get natural grass fed free roaming cows who get massages every day and free range chickens who get to walk the beaches to benefit from eating whole foods.

Learn to Cook

Cooking isn’t as hard as you may think. I never was allowed in the kitchen as a child so trust me when I say anyone can do this with some patience. The trick is learning technique and then going after the complex meals.

Don’t get me wrong, I don’t know how to cook 5 course gourmet meals, but I have no problem eating enough varieties of a protein and vegetable to keep me happy. I made a pretty good meatloaf and lasagna once.

Long story short here is the sooner you learn to cook, the sooner you will notice changes in your performance and physique.

Recommended Supplements

Note: If you cannot get good foods into your mouth, this section is irrelevant. You really can’t out train and out supplement a crap diet.

Pre-Workout

I personally like apple mango, but all flavors are good.

This is a great blend without too many stimulants.

Once you get your diet on point, taking a multi-vitamin is important as a strength athlete.

• Day 5 – Workout C