Monday Upper Body Workout A

Barbell Bench Press
Bent Over Barbell Row
Seated Barbell Military Press
Barbell Shrug
Close-Grip Bench Press
Barbell Curl

Tuesday Lower Body Workout A

Barbell Squat
Stiff-Legged barbell Deadligt
Leg Press
Standing Calf Raises
Seated Calf Raises
Hyperextensions


Wednesday

Cardio 30 minutes


Thursday Upper Body Workout B

Barbell Incline Bench Press
Pullups
Side Lateral Raise
Dumbbell Shrug
Lying Triceps Press
Dumbbell Bicep Curl


Friday Lower Body Workout B

Barbell Deadlift
Front Barbell Squat
Lying Leg Curls
Seated Calf Raise
Standing Calf Raises
Flat Bench Lying Leg Raise
Barbell Side Bend


Saturday

HIT cardio 15-20 minutes


week 1
2 sets of 12-15 reps
week 2
3 sets of 8-10 reps
week 3
4  sets of 6 reps
week 4
5 sets of 5 reps
week 5
6 sets of 3 reps
week 6 - deload week
1 set of 15 reps
week 7
2 sets of 12-15 reps with more weight than on week 1

and so on.

12 weeks total.

Go go go.