Why This Routine Works This routine is a 6 week program designed to help you increase your power and strength for long term muscle gains. Workout Day Split Day 1 - Chest, Shoulders and Triceps Day 2 - Back and Biceps Day 3 - Abs and Legs Day 4 - Chest, Shoulders and Triceps Day 5 - Back and Biceps Day 6 - Abs and Legs Power and Strength Training Stats Weeks 1 and 4 Day 1 Workout Time - 16 minutes Day 1 Rest Time - 1 hour 8 minutes Day 2 Workout Time - 14 minutes Day 2 Rest Time - 1 hour Day 3 Workout Time - 16 minutes Day 3 Rest Time - 1 hour 8 minutes Day 4 Workout Time - 16 minutes Day 4 Rest Time - 1 hour 8 minutes Day 5 Workout Time - 14 minutes Day 5 Rest Time - 1 hour Day 6 Workout Time - 16 minutes Day 6 Rest Time - 1 hour 8 minutes Weeks 2 and 5 Day 1 Workout Time - 27 minutes Day 1 Rest Time - 41 minutes Day 2 Workout Time - 24 minutes Day 2 Rest Time - 36 minutes Day 3 Workout Time - 24 minutes Day 3 Rest Time - 36 minutes Day 5 Workout Time - 24 minutes Day 5 Rest Time - 36 minutes Day 6 Workout Time - 24 minutes Day 6 Rest Time - 36 minutes Weeks 3 and 6 Day 1 Workout Time - 1 hour and 28 minutes Day 1 Rest Time - 22 minutes Day 2 Workout Time - 1 hour and 4 minutes Day 2 Rest Time - 18 minutes Day 3 Workout Time - 1 hour and 2 minutes Day 3 Rest Time - 18 minutes Day 4 Workout Time - 1 hour and 28 minutes Day 4 Rest Time - 22 minutes Day 5 Workout Time - 1 hour and 4 minutes Day 5 Rest Time - 18 minutes Day 6 Workout Time - 1 hour and 2 minutes Day 6 Rest Time - 18 minutes Equipment Used Barbell Dumbbell Strength Machine Cable Machine Leg Press Machine Bench Weight Plate Nutrition rotein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.