Here is a 5 day routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements. This routine is designed to be ran as long as you are seeing results. In order for you to get the best results with this program, be consistent and always strive for progression.

Diet and Nutrition Tips

I would recommend going on a slow bulk for this routine to get the most out of it. It is easier to cut some fat afterwards than trying to make strength gains on a calorie deficit.

If you keep your weight consistent and need some tips to add calories into your diet, here are some of the best and healthiest ways to do so:

• Butter
• Cream cheese
• Sour cream
• Whole milk
• Heavy cream
• Cheese on everything
• Protein shakes
• Peanut butter
• Olive oil
• Extra dressing

These all add flavor and healthy fats to your diet. Personally, I prefer adding calories through this means instead of going to McDonalds and smashing a couple McDoubles.

You will feel better, have more energy, and your stomach will thank you.

Note: A little bit goes a long way, so be sure to know how many calories you are adding.

Recommended Supplements

Without a good diet, supplementation is mostly a waste of money. I will be the first to tell you to spend money on some good meats than a jug of protein.

For those who have their diets in check, here are the supplements I would use with this routine.

Pre-Workout

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

This is a great blend without too many stimulants.

Protein

This is in my opinion the best tasting protein on the market. Period.

Great blend with no secrets, no , and it is some of the best in the industry.

Conditioning is one of the most important things you can work on to improve your lifts, endurance, and stamina. Improving conditioning also improves life out of the gym.