Inspired from RC26 and tweaked by me. Compound exercises works more than one muscle group at once, so they are the best for strength and mass gains. Always warm up before with 5-10 minutes cardio and stretches, see day 8. Also always use proper form, especially with these types of exercises to prevent injury. Try to increase the weight by 5 pounds each week for every exercise. Rep ranges are the same for all exercises, but vary with each set. The first set, which is the warm-up, consists of 15 reps. The second, and third sets consist of eight reps for muscle building, and the fourth set consists of six reps, which are also for muscular gains. Rest 90 seconds in between sets, to allow your muscles to fully recover, and slightly more in between exercises. Each day you should spend the max of less than one hour in the gym, around 45 minutes, for best results. Day 3 and 6: Run 1 mile on first week then increase 10% each week. Try to increase 1 set each week in the pyramids. Example; first week do 15,13,11,9,7,5,3,1,2,4,6,8,10,12,14, second week do 16,14,12,10,8,6,4,2,1,3,5,7,9,11,13,15. Do this routine for 8 weeks then rest 1 week and repeat.