The routine is broken down in to 3 days (A,B,C) and is your basic Push/Pull/Legs set up. Try to hit at least all 3 days within a 7 day period. This routine does not include Deadlift based on previous injuries. I love them, and I even do a Stiff Legged version for my legs - but heavy deadlifts are out of the question just for me personally. If you are able to do them, I suggest adding them to at least one of your pull days (if you do two a week). Push: You will warm up your bench press to a max effort of 5 sets of 5 reps. This should be about 75-85% of your 1RM. We continue the workout, isolating various push movements, beginning with a heavy weight @ 8 reps x 2, lowering the weight and upping reps to 10-12 reps x2 (4 total sets). Pull: Begin with Pull-ups.. as many as you can. Continue through the routine with the same philosophy as the push... heavy for 8 reps X2, and lower the weight for 10-12 x 2 sets. Legs: Much the same as push day, but with your legs. Same philosophy with Squats (Heavy weight @ 5x5), and isolating certain muscles from there. It might sound strange, but I urge you all not to follow this routine 100% for very long. Fitness is about finding what works for you, and although I feel I've laid out a very good baseline for someone looking to build strength and get bigger - we all have movements which accentuate our strengths, and you should definitely add those in to this routine to maximize performance and keep things 'fresh'. I'm using this routine 5 days a week. Broken down like this: Monday: Push Tuesday: Pull Wednesday: Legs Thursday: Push Friday: Pull Sat/Sun: Rest Playing Hockey keeps my legs tired, so lifting heavy with them once a week is perfect. Hitting Push and Pull movements twice a week has made a huge impact on muscle development and recovery. As with any routine, this can be used to both lose weight (cut) and gain weight (bulk) - your results will rest solely on your diet.