u/Emotional_Walrus_426

Rules
compounds - stop at RIR 1-3 (RIR = reps in reverse, = how many reps you could do before true failure, ex: RIR 1-2, 1-2 reps before complete failure)
Isolations - last set to failure
Tempo controlled eccentric (2-3seconds) (lowering the weight for 2-3 seconds on every rep. eccentric = lowering phase, concentric = lifting phase)
Progression: add reps start at 8reps then add weight when 12-15 reps becomes maintenance (multiple sessions 2-3 easily)

Rest - 
Compounds 3-4mins
Isolations 2mins 

80-200g carbs 60-90mins before gym.
10k+ steps /daily
Walk after every leg day (will recover faster)
Dont train upper traps.
Don’t train obliques.
Note for ring pushup form, at the top of every pushup turn your palms forward (supination)
Goal macros: 10-20% protein, 20-30% fat, carbs 40-50%

Monday:
-Incline Chest Press -3×6–8, 3-4 min rest
-Dips - 2×6-10, 3-4 min rest
-Lateral Raises - 3×12-20, 2 min rest
Wednesday:
-Weighted Pullups or Lat Pulldown - 3×6-10 3-4 min rest
-Chest Supported Row - 2×8-12 3-4 min rest
-Hammer Curl - 3×10-15, 2-3min rest
-Reverse Pec Deck - 2×12-15, 2-3 min rest
Friday: 
-Ring Pushups - 2×8-12 (supinate palms at top) 2 min rest
-Lat Pulldown/pullups (alternate grip than Wednesday) 2×10-12, 2-3 min rest
-Lateral Raise - 2×15-25, 2-3 min rest
-Preacher Curl - 2×10-12, 2-3 min rest
Saturday: (occasionally) 
-Hack Squat or Leg Press - 3×8-10 3-4 min rest
-Leg Extension - 2×12-15, 2-3 min rest
-calf raises 2-8-15 (kettlebell) 2min rest